Team Re-Claim’s Sina Port is an elite tennis player and fitness professional who’s on a mission to promote athletic lifestyles to people around the world.
Her travel community, Athletify The World, is a global movement which connects and supports talents in the fitness industry worldwide.
As a fitness coach, she has designed and championed dynamic workout routines that fuse distinct tennis techniques into general fitness concepts.
We caught up with Sina to explain her concept.
Re-Claim: So Sina, what is tennis fusion fitness?
Sina: Well, the concept of fusing distinct tennis techniques into general fitness can help athletes create complex movement structures.
Sina: These structures fuel existing fitness techniques of strength and flexibility and help avoid one-sided pressure which athletes often face, particularly in tennis and other racquet sports.
Re-Claim: How does it work?
Sina: Most racquet sports require full body movements. So, the balance between upper and lower body and left and right body strength is important.
Sina: Normally, athletes transfer power from the lower body through the core into the racquet, which is stabilised by the arms and hands. A full-body workout is required to keep balance in the body structure and avoid injuries through one-sided pressure.
Sina: It’s all about applying a full-body workout that we need in tennis, to all fitness programmes.
Re-Claim: Explain one-sided pressure?
Sina: When playing racquet sports, you might notice that you generally use one side of your body — the dominant arm — more than the other. Usually about 70 per cent of the pressure goes through that arm.
Sina: This can be serious as agility and strength tends to come from one side of the body, which can lead to muscle imbalances.
Sina: When training for racquet sports, it is therefore important to remember to strengthen both sides equally because an imbalance can lead to injuries.
Sina: Core strength is equally important as it helps stabilise the balance between the left and the right.
Re-Claim: So, what’s some training techniques that can be used?
Sina: Tennis strength training requires a highly specified training routine to isolate the muscles used for playing tennis. As each body part requires isolated training, athletes can adapt a lot of techniques from other sports and fitness techniques. This is obviously great for everyone, too
Sina: Upper body strength can be adapted from martial arts such as boxing and Muay Thai as well as lower body agility. Lower body strength can be adapted from general fitness and CrossFit techniques.
Sina: Speed can be adapted from track and field techniques and agility from ball sports such as football.
Sina: The full-body workout then has to be supervised to bring a balance into all these isolated trainings to achieve the optimal body performance for an athlete.
Tennis Fusion Fitness Exercises
— Core strength exercises adapted from Martial Arts and Handball / Basketball
- Side or twisting crunches
- Standing Russian twists
- Chest throws with medicine ball
- Overhead throws with medicine ball
- Side throws with medicine ball
— Upper Body strength exercises adapted from Martial Arts and Climbing Sports
- Push Ups
- Pull Ups
- Lateral shoulder raises, forward shoulder raises
- Wrist curls, wrist rotations
- Triceps extensions, bicep curls
— Upper Body strength exercises
- Dead lift
— Agility ladders adapted from Football
— Cardiovascular circuits adapted from Athletics
Re-Claim: Wow, that’s great advice. Thanks Sina.
The aim of these collective exercises is a full-body workout that strengthens the core, the upper and lower body as well as the left and right sided limbs and muscles.
Tennis players and racquet sports athletes require this balance to maximise their performance. But it is something all athletes should look to employ.
Tune into our blog for more tips from our Team Re-Claim athletes.
Re-Claim provides 24/7, worldwide cover for sports accidents and injuries. For more information go to www.bestsportsdoctors.com
#TeamReClaim #AreYouCovered #WeGotYourBack