Warning – Before you get started with your FREE Yoga for tennis players

Program you will need to read this.

Here is the misconception!


That yoga and tennis is only for the middle aged!

However we have had some fantastic results from our players as young as 10 years
old.


Have you seen any footage of Novak in his yoga poses?

Very impressive!

There is no coincidence that many top players – Novak, Andy and Serena all have
adopted a Specific Tennis Yoga routine into their training.

It is great to see how much tennis has evolved off court over the last 5 years. We see
players focusing so much more on their recovery and health then ever before. Guys
like Novak have opened up doorways for other athletes to explore.

Check out what Novak has to say about his Yoga for tennis.

Injuries have a massive impact when it comes to individualised sports. If you are
involved in a team sport and you are injured, you can rely on team mates to cover for
you and help you out during play. Not in tennis, you are all alone! This is why you
need to avoid injuries as much as possible.

Yoga is great to use as a workout and is also an effective way to recover after a hard
match or training session. Performing Yoga poses for tennis playerscan be an
important recovery tool as it aids in stretching tight muscles and encourages tissue
resiliency.

Flexibility, mobility and stability is highly important for creating a robust tennis
player, that is more resilient to injury.

Flexibility and joint mobility is one of the key foundations to a strong, fast robust
athlete.

If a tennis player has limited range of motion within joints and tight muscles, it is very
hard to build a good strength foundation. If you are unable to build a good strength
foundation, then it is very hard to build speed or power. As you can see flexibility and
mobility is the foundation. They all work together.
Majority of the players we work with we initially spend the first few months on
flexibility, mobility and once we happy with this we progress to building a sound
strength foundation.

Some tennis players that have poor flexibility and mobility, may be able to
compensate for a certain amount of time, but eventually the body will break down
and be susceptible to injures.

Yoga isn’t just for the middle aged, it is becoming a huge part of a professional
athlete’s program. It is very common to see tennis players, surfers, swimmers, runners
etc incorporation yoga exercises into their programs on a regular basis.

Yoga for Tennis Players Benefits

1. IMPROVED SHOULDER MOBILITY
2. FEELING STRONG at end range
3. Eliminate muscle IMBALANCES
4. Increase ROTATION RANGE
5. LENGTHEN muscles
6. Improve BALANCE

Performing specific tennis yoga exercise on a regular basis you will be surprised how
you will increase mobility in your joints, lengthen muscles throughout the body,
which will enable you to maintain optimal functional movement and open joints up
for correct movement patterns.

Your shot execution and control will improve and you will feel more balance over the
ball.

What we are finding is that young players are exposed to more time on court with no
cross over into other sports. This combination leads to constant loading patterns and
in some cases overuse issues.

What is important to realise is that all tennis players, no matter how good they are, if
they don't have healthy flexibility and mobility ranges, it is only a matter of time
before they hit an injury wall.

Try these five introductory Tennis Yoga Poses. Start by holding the poses for 10sec
with the intention to build to 40sec holds for each exercise, have no more than 20sec
rest between each pose. Try and complete 2-3 sets of these and over time we
guarantee you will feel the difference.
Note - Try to breathe through poses and on exhalation allow your-self to go deeper
in each pose.

Yoga Poses For Tennis Players

1. T WARRIOR POSE
Focus – Trunk rotators, Gluteals, Hamstring, Adductors, Balance.

Tips – Wide leg base, Drive front knee forward as far as possible, rotate torso as far as
is comfortable.

2. STAR POINTER
Focus – Hip Flexors, Lumbar, Pectorals, Latisimus.

Tips – Drive hip forward as far as possible, Stretch arm away from body as far as
possible, allow lumbar to extend.

3. SPLIT POSE
Focus – Hip Flexors, Latisimus, shoulders, Balance.

Tips – Wide leg base, Drive hip forward, Stretch up pushing arms away from the body
as far as possible.

4. ACE POSE
Focus – Hamstrings, Lumbar/thoracic rotation, Pectorals, Shoulder stability.

Tips – Wide leg base, Keep back straight, Leg straight, Toes pointing straight ahead,
rotate as far as is comfortable.

5. KNEELING EAST-WEST
Focus – Oblique’s, Lumbar, Latisimus, Breathing.

Tips – Lengthen and push the arm/Leg away from the body as far as possible,
Maintain good contact with the ground by pushing the foot into ground, Breath deep
and consistently through the pose.

How Will Yoga Help Tennis Players?

Performing these exercises on a regular basis, you will be surprised how you will
increase mobility in your joints, lengthen muscles throughout the body, which will
enable you to maintain optimal functional movement. Your shot execution and
control will improve and you will feel more balance over the ball.

If you would like more specific yoga exercises that can help improve your flexibility,
balance and core strength, we will have released our new “Tennis Yoga and Mobility
Program” which has over 30 tennis specific yoga exercises, a breathing and mediation
program, a foam roller release program, a warm up and a trigger point release
program.