Those who know me know I love tennis. Growing up in South Florida lends itself to playing the game or at least having friends addicted to it. One of our best athletes from South Dade High School made a name for himself early in his tennis career as a collegiate star at Florida International University; assistant coach at University of Miami; Auburn University Women's Tennis Coach of 8 years (and also named SEC Coach of the Year); and currently coaches at the University of Virginia. In addition he traveled the pro circuit with #4 player Mary Jo Fernandez and recently coached the USTA Women's Summer Collegiate tour. This is the tip of the iceberg in terms of his resume but you would never know it to meet him. He and his family have always been down to earth and humble. He lets his game speak for him! Many of my friends grew up with either Troy or his brother Matt giving them tennis lessons on their family's backyard court.
I have been teaching Pilates at Pleasant Valley Tennis and Fitness since June. The more I play tennis and practice Pilates the more I understand how Joseph Pilates' exercise method, which he termed "Contrology" or "The Art of Control" compliments the game of tennis. Currently our participants are primarily Pilates fans but not particularly part of the tennis scene. My goal is to create a Pilates program that caters to the needs of the tennis player. Too often I hear complaints of stiff, tight low backs; tennis elbow; shoulder pain; and hamstring injuries. The systematic approach of Pilates can prevent or rehabilitate these concerns. Having first taught Pilates at St. Joseph's Hospital's for many of our outpatient orthopedic clientele I have seen the difference Pilates can make to all levels of fitness.
I contacted my tennis pro friend Troy as I was curious as to his training program for his collegiate athletes. As expected, Troy promptly responded that the strength and conditioning coach who works with his University of Virginia athletes incorporates olympic lifts, footwork drills and the Pilates method for core conditioning as part of their fitness program. Troy states, "Many, if not all of the exercises you do in Pilates can be used to enhance a person's tennis and also help to prevent injuries." Troy agrees there is a great relationship between the principles of Pilates and the game of tennis.
A new session begins at Pleasant Valley on Monday March 7th at 7:15p.m. This 8-week session will focus on the relationship of Pilates to a variety of sports, including tennis, which involve torso rotation, core strength, endurance, and concentration.
Tennis requires agile movements, endurance and strength, along with eye-hand and ball coordination. Each game involves controlled rotation in the upper body to make successful strokes. Common tennis injuries occur in the arms and the legs. The upper limb problems are generally caused by how the ball is hit and by how the racket is held. Stress injuries in the lower limbs relate to the rapid change of direction, sudden stopping and starting, and reaching for shots. In addition maintaining a slightly flexed position of the hips can contribute to tight hamstrings and stiff low back. This position coupled with rotation of the torso can result in chronic low back pain.
A faithful Pilates practice is the perfect adjunct to oppose these repetitive motion injuries as well as restore balance to the entire body. When the same activity is habitually performed the stronger tighter muscles continue to work overtime while the smaller, weaker muscles become dormant. This creates enormous imbalance and discomfort in the body leading to postural and balance deficits that not only affect our tennis game but all of our daily activities.
Pilates is a system that first focuses on the inner foundation of the body. Imagine building a house that was not built upon a solid foundation. Cracks would eventually appear and it would collapse. Rather than strengthen the outermost layer first, or the “mirror” muscles, Pilates first targets the deepest muscles like the transverse abdominus. The transverse abdominus acts as an inner corset or weight belt for your body and when properly conditioned provides support to internal organs and also stabilizes the low back through its attachment to the multifidus. This muscle also "pulls-in" the more superficial muscles to aid in the appearance of strong, toned abdominals. When your core is strong it functions to absorb impact and stress that might otherwise injure weaker joints. A strong core also generates power. Power just might help you close out the match!
The Principles of Pilates compliment the skills we need in tennis:
1. Precision: There is a specific method to perform each exercise and each repetition should be better than the one before.
2. Control: Joseph Pilates initially called his exercise program, “Contrology,” or “The Art of Control.” Motions are meticulously calculated and planned for. In this way the Pilates method reduces your risk of injury and trains your body for life just as an atheletes’ training regimen prepares them for events.
3. Fluidity: Movement is by nature, continuous. In daily life as well as in tennis movements are connected to one another and are never fragmented or isolated.
4. Concentration: There are no mindless or careless movements in Pilates. Rather than diverting your attention or allowing your thoughts to wander, focus your mind on the task at hand. Concentrate on improving your form by focusing on every detail.
5. Core or Center: Pilates is often described as “movement flowing out from a strong center.” Your center is the foundation for all of your movements. No serve, swing or volley occurs without a strong and stable center. The core may be defined as all the muscles attaching to your ribcage, pelvis, and back. This includes your abdominals, glutes, and spinal muscles.
6. Breathing: Joseph Pilates wrote: “above all…learn to breathe correctly.” In Pilates, a structured breathing technique is an effective tool to enhance your ease of movement. Proper breathing oxygenates the blood, increases circulation, and decreases stress allowing for relaxed motions. My daughter's tennis coach often reminds her to "exhale." She tends to hold her breath and puff out her cheeks. This is a sign of tension rather than relaxed effort. The exhale actually contracts the transverse abdominus to aid both in power and a release of tension. A relaxed effort in tennis and in life is always to our advantage!
As an Occupational Therapist as well as Pilates Instructor and Personal Trainer, I take a clinical approach to the exercises and to the individual. Pilates was never designed to be performed in a class of 50, but rather small class size with attention to details and form. It's the attention to the little things that leads to improvement in the big picture.
Join me for the upcoming 8-week Spring Pilates session. Focus will be on using the Pilates Method to improve sports performance. Classes begin Monday March 7th at Pleasant Valley Tennis and Fitness, 7:15pm or Thursday March 10th at 9:30a.m.
Thank you for reading!
I have been teaching Pilates at Pleasant Valley Tennis and Fitness since June. The more I play tennis and practice Pilates the more I understand how Joseph Pilates' exercise method, which he termed "Contrology" or "The Art of Control" compliments the game of tennis. Currently our participants are primarily Pilates fans but not particularly part of the tennis scene. My goal is to create a Pilates program that caters to the needs of the tennis player. Too often I hear complaints of stiff, tight low backs; tennis elbow; shoulder pain; and hamstring injuries. The systematic approach of Pilates can prevent or rehabilitate these concerns. Having first taught Pilates at St. Joseph's Hospital's for many of our outpatient orthopedic clientele I have seen the difference Pilates can make to all levels of fitness.
I contacted my tennis pro friend Troy as I was curious as to his training program for his collegiate athletes. As expected, Troy promptly responded that the strength and conditioning coach who works with his University of Virginia athletes incorporates olympic lifts, footwork drills and the Pilates method for core conditioning as part of their fitness program. Troy states, "Many, if not all of the exercises you do in Pilates can be used to enhance a person's tennis and also help to prevent injuries." Troy agrees there is a great relationship between the principles of Pilates and the game of tennis.
A new session begins at Pleasant Valley on Monday March 7th at 7:15p.m. This 8-week session will focus on the relationship of Pilates to a variety of sports, including tennis, which involve torso rotation, core strength, endurance, and concentration.
Tennis requires agile movements, endurance and strength, along with eye-hand and ball coordination. Each game involves controlled rotation in the upper body to make successful strokes. Common tennis injuries occur in the arms and the legs. The upper limb problems are generally caused by how the ball is hit and by how the racket is held. Stress injuries in the lower limbs relate to the rapid change of direction, sudden stopping and starting, and reaching for shots. In addition maintaining a slightly flexed position of the hips can contribute to tight hamstrings and stiff low back. This position coupled with rotation of the torso can result in chronic low back pain.
A faithful Pilates practice is the perfect adjunct to oppose these repetitive motion injuries as well as restore balance to the entire body. When the same activity is habitually performed the stronger tighter muscles continue to work overtime while the smaller, weaker muscles become dormant. This creates enormous imbalance and discomfort in the body leading to postural and balance deficits that not only affect our tennis game but all of our daily activities.
Pilates is a system that first focuses on the inner foundation of the body. Imagine building a house that was not built upon a solid foundation. Cracks would eventually appear and it would collapse. Rather than strengthen the outermost layer first, or the “mirror” muscles, Pilates first targets the deepest muscles like the transverse abdominus. The transverse abdominus acts as an inner corset or weight belt for your body and when properly conditioned provides support to internal organs and also stabilizes the low back through its attachment to the multifidus. This muscle also "pulls-in" the more superficial muscles to aid in the appearance of strong, toned abdominals. When your core is strong it functions to absorb impact and stress that might otherwise injure weaker joints. A strong core also generates power. Power just might help you close out the match!
The Principles of Pilates compliment the skills we need in tennis:
1. Precision: There is a specific method to perform each exercise and each repetition should be better than the one before.
2. Control: Joseph Pilates initially called his exercise program, “Contrology,” or “The Art of Control.” Motions are meticulously calculated and planned for. In this way the Pilates method reduces your risk of injury and trains your body for life just as an atheletes’ training regimen prepares them for events.
3. Fluidity: Movement is by nature, continuous. In daily life as well as in tennis movements are connected to one another and are never fragmented or isolated.
4. Concentration: There are no mindless or careless movements in Pilates. Rather than diverting your attention or allowing your thoughts to wander, focus your mind on the task at hand. Concentrate on improving your form by focusing on every detail.
5. Core or Center: Pilates is often described as “movement flowing out from a strong center.” Your center is the foundation for all of your movements. No serve, swing or volley occurs without a strong and stable center. The core may be defined as all the muscles attaching to your ribcage, pelvis, and back. This includes your abdominals, glutes, and spinal muscles.
6. Breathing: Joseph Pilates wrote: “above all…learn to breathe correctly.” In Pilates, a structured breathing technique is an effective tool to enhance your ease of movement. Proper breathing oxygenates the blood, increases circulation, and decreases stress allowing for relaxed motions. My daughter's tennis coach often reminds her to "exhale." She tends to hold her breath and puff out her cheeks. This is a sign of tension rather than relaxed effort. The exhale actually contracts the transverse abdominus to aid both in power and a release of tension. A relaxed effort in tennis and in life is always to our advantage!
As an Occupational Therapist as well as Pilates Instructor and Personal Trainer, I take a clinical approach to the exercises and to the individual. Pilates was never designed to be performed in a class of 50, but rather small class size with attention to details and form. It's the attention to the little things that leads to improvement in the big picture.
Join me for the upcoming 8-week Spring Pilates session. Focus will be on using the Pilates Method to improve sports performance. Classes begin Monday March 7th at Pleasant Valley Tennis and Fitness, 7:15pm or Thursday March 10th at 9:30a.m.
Thank you for reading!
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