Q: What STOTT PILATES® exercises can I use to help my client improve her tennis game?
Any sport that results in an imbalance of strength and flexibility between the two sides of the body can be improved from off-court training that attempts to provide symmetry and balance. STOTT PILATES training can work to restore greater symmetry in the body which will allow for a stronger, more connected game.
Exercises that work on abductor strength as well as hip, knee and ankle stability will be useful. Side Leg Lift series is an exercise which targets the abductor mechanism and helps provide stability in the lateral plane of motion.
The Reformer is an excellent tool to work the leg, in particular the ankle, knee and hip joint, to ensure that the leg muscles are stabilizing the joints. Adding the Jumpboard™ will provide a surface to challenge power and speed, as you can do plyometric exercises.
Upper body stability and mobility are important, as is shoulder stability. You cannot generate the proper amount of power without having a stable base to start from. Exercises such as Breast Stroke and Leg Pull Front will help to work on the strength and mobility of these areas. Then, adding exercises that target the arms, such as Front or Back Rowing will be beneficial.
Consider adding some CORE™ Athletic Conditioning and Performance Training™ to your client’s programming to improve cardiovascular endurance and build the agility and speed necessary for a great game with high intensity interval training and plyometric workouts that mimic the stop-and-start nature of tennis.