Aryna Sabalenka had quite a workout on the lawn at the Australian Open in 2023. In the first episode of Season 2 of the Netflix docuseries “Break Point,” she is shown performing standing leg abductions using a resistance loop. This is a great exercise using a simple yet inexpensive training mechanism. Chances are, most tennis players already have one or more resistance loops in their possession. However, I must confess that this exercise was not already in my training arsenal. That’s a shame because it’s a good one.
This exercise is excellent for tennis players because it strengthens the hip abductor muscles, which are essential for lateral movement on the court. As a bonus, it also improves balance and stability by stabilizing the pelvis and knees. As is so often the case with muscular strength and tennis, this contributes to more powerful and explosive movements, improving court coverage. It also reduces the chances of injury.
This standing leg abduction variation starts by positioning a resistance loop around the shoes on both feet, approximately hip-width apart. One leg is lifted out and to the side, pushing against the resistance loop. The leg is lifted as high as comfortably possible and then slowly returned to the starting position. As an added benefit, the stationary leg is also strengthened, improving balance.
Every tennis player should own a good set of resistance loops. They are versatile, portable, and effective tools for enhancing performance and preventing injuries. Resistance loops can be used for a wide range of exercises targeting key muscle groups, including the hips, glutes, and shoulders, which are crucial for powerful and agile movements on the court.
My resistance loops are vital to my “gym in a bag” and indispensable for business travel. They are compact and lightweight, making them ideal for that purpose.
Resistance Loop Exercise Bands (<-Sponsored Link)
This is yet another example of how professional tennis players use training techniques and devices that are accessible to all players. Now may be the time to add standing leg abductions and a set of resistance loops to your training routine. Whether you’re looking to prevent injuries, increase your agility, or simply improve your game, a good set of resistance loops is a must-have for taking your tennis to the next level.
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