Golf and tennis are two games that need a balanced combination of strength, flexibility, balance, and coordination. Exercises that target the specific muscle groups utilised in these sports can greatly improve your performance, whether you’re a weekend warrior or a seasoned player.

Mohammed Abrar, ACE — certified personal trainer, outlines six key exercises aimed at improving the movements essential to golf and tennis, allowing players to execute their swings and strokes with greater precision and power.

1. The Medicine Ball Throw targets the core, particularly the obliques, and the explosive nature of the exercise is ideal for increasing power in the muscles utilised during golf and tennis swings and strokes.

HOW TO PERFORM:




Hold a medicine ball in both hands and stand sideways to a wall, feet shoulderwidth apart.

Rotate your torso away from the wall, then quickly rotate towards it, releasing
the ball in a strong throwing motion against the wall.

Catch the rebounded ball and instantly begin the next throw.

Perform 2-3 sets of 10-15 throws on each side, or as appropriate for your fitness level.

2. Rotational Lunges with a Medicine Ball improve rotational strength, balance, and flexibility, which are necessary for strong swings and strokes in golf and tennis.

The regulated, intentional action of this exercise aids in targeting the proper muscles and joints, boosting agility and strength for greater performance.

HOW TO PERFORM:

Begin by standing with your feet hip-width apart and a medicine ball in
front of you with both hands.

Lunge forward with the right leg while twisting the torso and the medicine ball
to the right.

Rotate back to centre, bringing the medicine ball in front, and push off the right foot to return to the beginning position.

Start on the left side and alternate sides.

Aim for 2-3 sets of 10-12 reps on each side, or as your fitness level dictates.

3. The Cable Wood Chop is an excellent workout for developing core strength
and rotational power, which are important for sports like golf and tennis.

HOW TO PERFORM

Set the cable to the maximum pulley setting. Stand with your feet shoulder-width apart and both hands on the grip.

Pull the cable diagonally across your body from high to low in a ‘chopping’
motion, maintaining your arms straight.

Engage your core and avoid excessive spine bending.

Return to the beginning position and repeat.

This workout strengthens the oblique muscles, which helps to increase swing and stroke precision and power.

Aim for three sets of 12-15 reps per side.

4. Players can greatly increase their core strength and stability by including the Pall of Press into their training regimen, leading to improved performance in
their respective games.

HOW TO PERFORM:

Set the cable to chest/abdominal height.

Stand sideways to the machine, feet hip-width apart, and grip the handle with both hands at your chest.

Resist the pull of the cable by pressing the handle straight out in front of your chest.

Hold for a brief moment, then return to the beginning.

After finishing the set, switch to the opposite side.

Aim for 3 sets of 10 to 12 reps on each side.

5. Russian Twists can significantly increase performance in golf and tennis by increasing rotational strength and stability.

HOW TO PERFORM:

Sit on the ground with your knees bent, your abs pulled to your spine, and lean back a few inches while keeping your back straight.

Clasp your hands in front of you or hold a weight/medicine ball in front of you.

To complete one rep, twist your torso to the right, then to the left, bringing the
weight towards the ground beside you.

Maintain a gradual, controlled action while focusing on thoracic rotation.

Aim for 3 sets of 12-15 repetitions on each side, or as appropriate for your fitness level.

6. The TRX Rotation Reach workout can be quite beneficial to golfers. This workout promotes core stability, balance, and rotational strength, all of which are necessary for a golf swing. A more sturdy and powerful core can lead to more forceful and accurate swings. Furthermore, the rotating portion of the exercise replicates the movement of a golf swing, developing mobility and flexibility
in the spine and hips, lowering the chance of injury, and improving overall golf
performance.

HOW TO PERFORM

Install a TRX strap at an elevated point. Turn aside from the anchor point and hold the handles with both hands straight out in front.

Take a staggered stance, one foot slightly ahead of the other, and arms fully extended.

Rotate your body away from the anchor point, reaching forward and downward with the leading hand while holding the TRX straps taut.

Slowly reverse the movement to return to the starting position while remaining balanced and stable.

Complete the recommended amount of reps before switching to the opposite side.

To reap the most advantages, maintain a strong core and move with control. Three sets of 10-12 repetitions on each side are recommended.