Mobility for tennis players - 10 exercises for more mobility and fewer injuries

Fast feet and plenty of power are all well and good, but they only lead to real success with good flexibility! But let's be honest: flexibility is practically ignored in (ambitious) amateur tennis training, both on and off the court in fitness workouts. People stretch here and there, but without a concrete plan and usually without much benefit. And yet, flexibility benefits you not only on the tennis court but also in your everyday life. You become more mobile, flexible, and supple, and can certainly prevent injuries. It's no wonder that yoga and Pilates are becoming increasingly popular.

Mobility exercises for tennis players lead to greater flexibility and fewer injuries

Nathan Martin from Tennisfitness.com demonstrates a small selection of useful mobility exercises for tennis players in this video, which you can easily perform 2-3 times per week. More great exercises are included in the online programs listed below. These are always holistically combined with other exercises from the areas of strength, agility, and mobility. If you specifically want to become more flexible and fitter in the area of ​​yoga and tennis, we recommend [link to relevant program].

For all mobilization exercises, you can do 6-12 repetitions (per side) and 1 to 3 sets per exercise. Try to incorporate these exercises into your training several times a week and pay attention to proper form and breathing.

• 1. Rotation from a parallel stance with both feet: Feet hip-width apart, torso straight forward, arms hanging loosely. Now rotate your left, extended arm upwards, turning your torso and head with it, without losing your stable stance. Rotate back to the starting position, then switch arms. Important : Keep your torso still; your arm "leads" the movement.
• 2. Rotation from a lunge position: From a plank position, pull your left leg in, keeping your right leg straight. The knee of your left leg is slightly rotated outwards, with your toes pointing forwards. Your left arm is inside your left knee. From there, rotate it upwards (similar to the first exercise). On the return rotation, try to bring your left elbow to your left ankle (or as far as you can comfortably reach). After 6-12 repetitions, switch legs.
• 3. Side stretch : Stand with your feet wide apart, arms extended, rotate your torso from left to right. Try to touch the floor in front of you with your fingertips.
• 4. Bridge: Starting on your knees, place your left hand behind your left foot. Extend your right arm straight back, lifting your pelvis as you do so. Caution: If you have knee problems or lower back pain, please be careful!
• 5. Standing balance: Stand on your left leg, left arm extended upwards and pull your right foot towards your buttocks with your right hand. Now slowly walk your right arm forwards and downwards so that you come into a balance position, hold the position briefly and return to the starting position.
• 6. Rotation from all fours: From all fours, rotate upwards with your left arm extended. As you return to the starting position, extend your left arm under your right arm and try to bring your left shoulder blade towards the floor.
• 7. Front hip stretch: You can effectively stretch your hip flexors by moving from a standing position into a deep lunge, simultaneously raising both arms straight up. Return to the starting position.
• 8. Side hip stretch: Lie on your back. Extend one leg straight up and then rotate it to the side. Extend both hands outwards at a 90-degree angle.
  
  
• 9. Upper body stretch: Lie on your back, raise your right leg to a 90-degree angle and let it fall to the left – if necessary, place a rolled-up towel or pillow underneath. Now, rotate your right arm straight out to the right, keeping your left arm straight and lying on the floor.
• 10. Kneeling position with side bend: Kneel with your right leg bent. Now, move your right arm down and to the right, while simultaneously extending your left arm upwards and rotating to the right.
  
  
  

Don't just talk about fitness - DO IT!

Here we would like to recommend four different online programs that can help you improve your fitness holistically :

6-week program for all ages and skill levels

Who is it for? For ALL tennis players, regardless of age or skill level, who want to improve their movement on the court and become faster and more agile.
What do you have to do? 30-40 minute workouts, 2-3 times per week with different focuses.
Cost : US $49.95

to the program

 

 

6-12 week versatility program for juniors

Who is it for? For young tennis players (8-18 years old), covering strength, speed, mobility, footwork, and endurance.
What do you have to do? 15-40 minute workouts, 2-4 times per week with different focuses.
Cost : US $89.99

to the program

 

 

6-12 week versatility program for tennis players aged 40 and over

Who is it for? Tennis players aged 40 and over, regardless of skill level. It covers strength, speed, mobility, reaction time, balance, and endurance.
What do you have to do? 15-40 minute workouts, 2-4 times per week with different focuses.
Cost : US $79.95

to the program

 

 

6-12 week program for all age groups for more flexibility, mobility and balance

Who is it for? For ALL tennis players regardless of age and skill level. Great exercises for improved shoulder mobility, balance, rotation, and strength.
What do you have to do? 15-40 minute workouts, 2-4 times per week with different focuses.
Cost : US $29.99

to the program

 

 

All programs come with a money-back guarantee within the first seven days . Just in case you don't like the program – but honestly, we don't think that will be the case!