Within the fall of 2021, I performed a observe recreation at a neighborhood highschool the place somebody had chalked areas for cardio circuits. Every train was scratched on the sector subsequent to the fence. The nook the place the fence intersected with the cinderblock backboard was marked to final 30 seconds. I wrote a submit about that check again then however I did not comply with up on all the opposite exams. Subsequent Tuesday, I will likely be correcting that oversight.
The hip flexors play a serious position in steadiness and stability when hitting groundstrokes in tennis. Though the glutes, hamstrings, and quads additionally play an vital position, tennis gamers’ muscle tissues are sometimes under-active as a result of the highly effective hip flexors dominate the kinetic chain. Wall sits are an effective way to handle these muscle imbalances by isolating the underused quadriceps.
Tennis gamers with robust quads are higher at altering path on the court docket and staying down on the ball. Subsequently, it is smart to do workout routines to strengthen these muscle tissues. Oddly sufficient, I do not bear in mind the wall being in vogue in tennis-specific coaching once I was rising up. Once I wrote the unique submit about this train in 2021, I used to be stunned to search out that not one of the tennis coaching books in my private library included directions for wall squats.
A fundamental wall sit is carried out by leaning towards a wall at 90-degree angles on the hips, knees, and ankles—like sitting in an invisible chair. Ft needs to be hip width aside and parallel. The knees needs to be instantly over the ankles and in keeping with the ft. This health station has set a 30-second time restrict for holding a wall sit. Some on-line sources problem folks to create 3-5 minutes. I really feel like that is a sick joke. I’m exhausting pressed to realize 30 seconds.
For the time being since that authentic submit was revealed, I got here throughout a video from the USPTA displaying a particular tennis variation on the wall sit. The complicated factor is, I can do extra of the strikes really helpful in that video whereas holding the place for longer than 30 seconds. That is one other instance of an train that may be considerably simpler with a racquet in my hand. That is a part of the magic behind the highest well being advantages of tennis.
Wall persistently advantages tennis athletes by focusing on the underused quadriceps, enhancing steadiness, stability, and management grip. Including this train to your health program can deal with muscle imbalances and enhance aggressive efficiency. Tennis gamers ought to by no means ignore this seemingly small activity as a result of it may be used to get large outcomes.
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