Although physical therapists have used the Fitness Ball for 40+ years, fitness trainers around the world now understand that they are a great way for athletes to strengthen their entire bodies and increase balance, endurance and coordination. This is particularly true for tennis, a sport which requires constant balance, stability and core strength.

Also known as a Swiss ball, physioball, or exercise ball, the fitness ball is a multipurpose functional exercise tool that is inexpensive, safe and targets several muscle groups at once.

Training with a fitness ball requires strength, balance and co-ordination of core muscles that are used to stabilize the spine and maintain good posture.

Because a fitness ball is unstable, it requires us to use our stabilizer muscles, which tend to be under-used and weak in many of us. A major benefit of training with a fitness ball verses directly on a hard flat surface is that our bodies must respond to the instability of the ball to stay balanced, engaging many more muscles.

These stabilizer muscles become stronger over time to keep balance and allow our entire body to function better athletically.

What Size Ball?

When you sit on it, knees should be 90 degrees or slightly above. under 5′0  45 cm ball , under 5′10  55 cm ball
under 6′2  65 cm ball , over 6′3  75 cm ball

Here are three great fitness ball exercises for tennis players. These should be done twice per week for optimal benefit.

Russian Twist

• Develops functional core strength & flexibility
• Do 2 sets, 7-10 reps each side

Instruction: Lie face up * low/mid back on ball * knees over ankles * feet on ground * hold imaginary ball in both hands over chest * contract core * rotate torso slowly to one side, lifting shoulder off ball * pause when arms are past parallel to floor * return to center & other side.

2-Leg Bridge

• Develops lower core & lower body strength and stability
• Do 2 sets of 10-15 reps

Instruction: Start with torso & arms on floor, palms down * heels on front-center of ball @ 90 degrees * Lift rear off floor & raise hips slowly by pushing feet against ball * Reverse movement & return to start position.

1-Leg Dead-Lift

• Strengthens low back, glutes and hamstrings and improves balance
• Do 2 sets, 10-15 reps each side

Instruction: Stand with one foot on the ball, standing leg slightly bent, hands in front of thighs. Keeping shoulders back, back flat and abs in, bring hands slowly down to shins, close to body. Contract glutes and hamstrings to pull your torso back up. Switch legs and repeat.

Thanks to Scott McTeer for sharing these excellent fitness ball training videos! You can find more videos and training tips on Scott’s Fitness Training website.

Related posts:


• How Are Juniors Training Tennis In Europe And Why Are They Better Than Americans?
• Keys to Racquet Preparation
• How To Improve Your Tennis Fitness At Home (Inside)
• 7 Tips For A Better Slice Tennis Serve
• Tennis Forehand Technique Dillema – Full Extension Or Not

This entry was posted on Monday, September 28th, 2009 at 7:02 am and is filed under Tennis Fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.