Core Training Has Nothing to Do With a Six Pack

Author: Paul Gold

Website: www.tennis-training-central.com (Get your FREE Top 10 Training Tips!!)

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Just because you have a six-pack, does not mean you can kick butt on the tennis court.

The golden ticket to winning matches is a good core conditioning program, so do not confuse great looking abs with great conditioning.

If you want the end result of your core training program to be a six pack that you can show off on the beach, you may want to rethink your strategy.

Depending on your specific sport (which will dictate slight variations in the exercises that are performed), the main focus of a core training program is to provide you with added stability to your movements and/or to add extra power transfer from your lower body to your upper body (or vice-versa).

The bottom line is that although a six pack has become the No 1 desirable look for today’s male (as well as many females) and the No. 1 buzzword in numerous fitness magazines and the media, the reality is that a six pack is no indication of core strength and stability - let alone any indicator of sports performance. Your six-pack is all about reducing body fat around your abdominal area and that is as much about your nutrition as it is your exercise.

You need to decide what you want: To look good on the beach or to hold up the championship trophy. And let me remind you again that the first choice has NOTHING to do with the second.

Hang on I can hear you say, there are many World-class players who have the desirable six pack. But that is primarily due to their good nutritional habits as they realize that high levels of body fat are detrimental to sports performance.

Let’s look at our flagship tennis player, Roger Federer. Many people have commented that around the middle he looks a little “unconditioned.” But does that stop him being possibly the best player of all time? Absolutely not.

Let me say it again - the No. 1 objective of your core conditioning program should be to improve your game.

Aim to improve your racket head speed. Aim to improve your power. Aim to improve your stability and balance.

Do NOT aim to improve the look of your six-pack!

Here are three key core conditioning exercises to help you play better TENNIS:

STABILISATION – The Plank

The plank is a great way to build core endurance and stability:

1. Position yourself up on your toes and resting on your elbows with your back flat so that your body is in a straight line (as shown).2. Tilt your pelvis and contract your abdominals and glutes to prevent your rear end from sticking up in the air. 3. Hold for 20 to 60 seconds, lower and repeat 4 times.

ROTATIONAL STRENGTH – Russian Twist

This exercise helps you increase the power and endurance of your groundstrokes.

1. Begin by contracting your abdominals, sitting on the floor with your knees bent and your feet flat on the floor. Hold the medicine ball and extend your arms out in front of you, and recline back so that your body is angled at about 45 degrees.

2. Keep your lower body still and twist right and then left to gently touch the medicine ball on the floor.

A more advanced version of this exercise can be achieved by lifting your feet a couple of inches off the floor. Also leaning further back will increase its difficulty.

Find an angle that is comfortable, yet still challenging.

Perform 3 sets of 16 reps (8 each side).

RIGHT LEFT

POWER – Sit Up & Throw

This is a great drill for increasing core power especially overhead e.g. on the serve.

1. Ideally this drill requires a partner. Start by sitting facing your partner two to three feet apart with your hands up, knees bent and feet on the floor.

2. Have your partner throw the ball to you.3. When you receive the ball, lower your torso to the ground (keep

your feet on the floor).

4. Immediately sit up and make an overhead pass throw to your partner.

5. Repeat the process.

Perform 3 sets of 12 throws

START FINISH

Here is a quick guide for your medicine ball weight – as a rough guide goes for a ball that is about 5% of your bodyweight, but ultimately this will depend on your present strength levels. If in doubt go for a lighter ball than the calculation dictates.

Paul Gold has a Masters degree in Sports Sciences and is a

Performance Enhancement Specialist and Speed Agility Quickness

trainer.

For your FREE TOP 10 TENNIS TRAINING TIPS go to www.tennis-training-

central.com/tennistrainingtips.html

Before starting any exercise program, always be sure to first consult your physician