With the Australian Open blasting all over the TV for the next few weeks, now is the perfect time to get inspired by some of the fittest athletes around. And to solve to problem of how to actually watch the Open and workout at the same time, we asked naturopath and Blackmores Wellbeing Coach Danielle Steedman, for her best lounge-room moves. So here are her five favourite tennis-based moves:
Tricep dips
Arms are one of the key muscles used in tennis, which is why they deserve a little extra attention. To strengthen your arms, start with some dips, which focus heavily on your triceps, whilst also improving strength in your chest and shoulders.
The move: Use either the edge of the sofa, sofa arm, or coffee table. Place your hands shoulder-width on your chosen surface and move your body so that it’s off the sofa. Either bend your knees or extend your legs in front of you. Straighten your arms, then slowly bend your elbows to lower your body towards the floor until your arms are at a 90-degree angle. Repeat: 15 – 20 reps
Jump Lunges
Tennis players need strong quad muscles, thanks to the explosive movements used to dash around the court, volleying and serving. Jump lunges will help improve your explosive strength, coordination and also your ability to react quickly.
The move: Lunge down while leaning your torso slightly (without rounding your spine over). Breathe out and jump straight up, swinging your arms over your head, extending your torso. Land gently on the ground returning to the same position you started in. Repeat: 10 reps on each side
Standing stretch
To prevent tennis elbow, it is important to stretch and strengthen the muscles around the elbow joint.
The move: Stand with your feet at shoulder-width apart, bending forwards, while keeping your chest upright and your back flat. Raise your arms alongside your body until your arms are on either side of your ears. Keep your shoulder blades down. Lower your arms until your body and arms form a ‘T’. Return to starting position. Repeat: 10 reps
Drop squats
Squats are a fundamental movement for any sport and this simple exercise can help improve your speed and agility on the court, whilst also helping you develop the power needed for those ground strokes.
The move: Standing upright, place your feet together. Quickly drop down into a squat, bending both knees, and pop right back up to the start position. Repeat: 10 reps
Full body stretch
Your upper and lower body needs to be in sync so that you can swing your racquet correctly.
The move: Stand with your legs straight, then bend over until your hands touch the ground. Keep your legs straight and walk your hands out in front of you until your body reaches a ‘plank’ position. Repeat: Return to standing and repeat 10 times.
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