Core Exercises: Side Plank

Key Points

• The plank works the middle of the stomach: the rectus abdominis. Keep in mind that when training the core, all muscles are activated
• Training the 'side core' helps with change of direction, stability in your shots, and your serve
• SIDE PLANK: BEGINNER POSITION:
• In the beginner side plank position with the knees bent, your ear, shoulder, hip, and knee should be in a straight line
• The hips should be forward enough so the lower back is not arching
• Hold this position for 45 seconds to 1 minute, keeping in mind that most athletes will need to build up to this by increasing 5 to 10 seconds per week
• FULL-LENGTH PLANK:
• Once the athlete is capable of doing the side plank on the knees for 1 minute, progress to a full-length plank
• The same rules apply for the full-length plank: maintain a straight line, keep the hips aligned, and ensure the shoulders are stacked on top of one another
• FULL-LENGTH PLANK LEG RAISES:
• Once the full-length plank has been mastered, progress to raising one leg and holding the position, or performing repetitions by moving up and down
• Not only is this a great exercise for the core, but it also strengthens the glutes
• Doing exercises outside of the gym or tennis court is essential for the longevity of any athlete