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Tennis Gym: Glutes and abdominals


Originally published on: 26/02/10 16:35

Creates a sequence of strong movements which are safe for the muscles and ensures that the right muscles can function efficiently on court.

Image 1
Start with the shoulders back and down on the ball, the hips up, the glutes squeezed and the back straight and level like a table. Use your hands to check that your abdominal muscles are tense.

Image 2
Come down so your body is curved around the ball and your back still needs to be straight and stable. Ensure your body is brought down slowly (takes three seconds).

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Rise back up again so that the body is stable and ensure the bum does not touch the floor. Take another three seconds to raise the body back into the table position.

Top tip
When you raise your body, ensure that the glutes stay squeezed all the time. Concentrate on the muscles staying activated and at the top of the range squeeze even more.

How many?
Beginners 1 set of 10 reps
Advanced 3 sets of 10 reps

About your coach: Roxanne Sammel
Roxanne is a physical conditioner at the MCTA Group, an international touring academy of young tennis pros. She recently qualified as a personal trainer, sports masseur and nutritional adviser and works under the guidance of Jez Green, the MCTA Groups Director of Physical Conditioning and physical trainer to Andy Murray.

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Tim Farthing, Tennishead Editorial Director & Owner, has been a huge tennis fan his whole life. He's a tennis journalist and entrepreneur as well as playing tennis to a national standard. He also helps manage his local club and volunteers for his local tennis organisation. He's a specialist in content about the administration of professional tennis and tennis coaching for all levels.