Coordination is a key quality for any tennis player. It enables precise movements to be linked together and several muscle groups to be activated simultaneously, facilitating the application of other physical qualities such as strength, speed and endurance. This subject is explored extensively in the unique methodology developed by the Mouratoglou Academy, where each player works on specific exercises to perfect his movement and fluidity. But how exactly can we improve this key skill for a better game?
How do you train coordination?
Training coordination is based on repeating movements in a variety of situations. Here are a few simple, effective exercises to work on this aspect:
- Team sports : playing football or basketball helps to develop the ability to take in information and react to visual, auditory or tactile signals.
- Hand-footed exercises: alternating between throwing balls with the hands and the feet improves coordination between the upper and lower body.
- Balance work: using unstable surfaces, such as balance boards or soft mats, helps to improve stability while striking. These techniques are also incorporated into the tennis courses offered by the Mouratoglou Academy, which provide dedicated support to help you improve all aspects of your physique.
- Varied rhythms: running with varying distances between stances or exchanging balls at a set rhythm reinforces your control of movement.
These exercises not only improve coordination, but also make the execution of movements more fluid and natural on the court.
What kind of coordination is needed to play tennis?
There are several aspects to coordination in tennis:
- Motor: this is the ability to respond quickly to a given situation, such as adjusting your movement according to the opponent’s ball.
- Eye-hand: essential for hitting the ball at the right time and with the right force.
- Up-down : this is developed through exercises that separate arm and leg movements, which is essential for moving quickly.
- Spatial: this is the ability to situate yourself in relation to the net, the lines and your opponent, enabling you to better anticipate movements and shots.
By working on these different types of coordination, tennis players will be more efficient and precise in their movements and shots.
Tennis calls on many physical qualities, but some are particularly important:
- Speed: a player must be able to react quickly to every shot and move efficiently around the court.
- Endurance: the ability to maintain a high level of performance throughout a match is crucial. Intermittent exercises or global activities, such as handball, help to develop this quality.
- Flexibility: this allows you to make wide, precise movements, while helping to prevent injury.
- Strength: essential for powerful shots, strength is also linked to coordination. Exercises such as plyometrics and the use of small proprioception devices help optimise the use of strength on the field.
The importance of flexibility in coordination
Flexibility is an important component of coordination. It helps to improve range of movement and control technical movements. There are two types of stretching to develop flexibility:
- Active stretching: these movements combine muscle lengthening and static contractions. They prepare the body for wide movements and are particularly effective as a warm-up.
- Passive stretching: this allows you to maintain maximum lengthening positions and is useful for improving general flexibility after exercise.
By incorporating regular stretching into their training routine, tennis players will improve their ability to make more fluid and efficient movements on court.
The period between the ages of 5 and 12 is ideal for the development of coordination in young players. The brain is still developing and varied physical activities help to strengthen neuronal connections. It is therefore essential to include fun and varied exercises to stimulate coordination, while taking into account the specific characteristics of tennis.
Coordination is much more than just a physical ability. It involves harmony between body and mind, and its development requires targeted and varied training. By working on this aspect regularly, tennis players can not only improve their performance on the court, but also prevent injuries and prolong their sporting career.
