The players take an upright kneeling stance on a mat. The knees are about hip-width apart, the pelvis stays stable and the upper body is held long and upright. A gymnastics stick is held with a wide grip behind the upper body at shoulder height. From this position, the players rotate the chest in a controlled way alternately to the right and left. The head may follow the movement. The key point is that the rotation comes mainly from the thoracic spine and is not replaced by a sideways shift of the pelvis or by the whole body moving out of the way. Different grip and arm positions change the movement stimulus, while the basic principle of controlled upper-body rotation remains the same.
Training Goal
- Improving the rotational ability of the thoracic spine
- Developing stable pelvic and trunk control
- Training the separate movement of the shoulder and pelvis axes
- Preparing for upper-body rotation in Forehand, Backhand and Serve
- Promoting an upright, controlled body position
Transfer to Tennis
In many tennis strokes, the upper body must be able to rotate relative to the lower body. In the preparation for the stroke, a sufficiently mobile thoracic spine supports the rotation of the shoulder axis. During acceleration, the coordinated rotation helps transfer the movement through the trunk to the hitting arm.
The kneeling stance reduces the influence of the legs and makes it easier to consciously perceive the movement of the upper body. At the same time, the pelvis has to be stabilized. The exercise therefore creates a good foundation for later transfer into open, semi-open and closed hitting stances. However, it does not replace stroke-specific movement; instead, it prepares the mobility and control needed for it.
Load Management
The exercise is especially suitable for general or tennis-specific warm-up.
- 2–3 rounds
- 6–8 controlled rotations per side
- Alternatively, 20–30 seconds of movement time
- 20–30 seconds rest between rounds
- Slow to moderate movement pace
The range of motion should only be as large as can be controlled while keeping the pelvis and spine stable. Pain or noticeable pressure in the shoulder or neck area should be avoided.
Coaching Keys
- Keep the upper body upright and the head straight.
- The pelvis stays stable and points forward as much as possible.
- The rotation starts in the chest, not through shifting the hips.
- Hold the stick loosely and do not pull the shoulders up toward the ears.
- Breathe evenly and do not turn into the end position with momentum.
Progressive Adjustment
Stage 1 – Learning the movement:
First perform the rotation without the stick. The hands rest on the shoulders or are crossed in front of the chest. The range of motion stays small.
Stage 2 – Rotation with gymnastics stick:
Hold the stick with a wide grip behind the upper body at shoulder height. Rotate evenly to both sides.
Stage 3 – Control the end position:
Hold the end position of each rotation for one to two seconds. The pelvis remains quiet throughout.
Stage 4 – Tennis-specific starting position:
Perform the movement in a half-kneeling stance or then in a stable standing position. This links pelvic, leg and trunk control more closely together.
Stage 5 – Transfer into the stroke movement:
From a tennis-specific starting position, perform a preparatory upper-body rotation and then add a controlled shadow stroke. Feed and stroke can only be integrated once the movement is performed safely.
Possible Errors and Corrections
The pelvis rotates clearly along with the movement:
Reduce the range of motion and consciously align the hip bones forward. A marker or the coach’s hands can help as a reference.
The upper body tilts to the side:
Perform the rotation more slowly and keep the crown of the head moving upward throughout the entire movement.
The movement is done with momentum:
Build in short pauses in the neutral position and at the end of the rotation.
The shoulders are pulled up:
Loosen the grip, position the arms a little lower and consciously create distance between the shoulders and ears.
A pronounced hollow back develops:
Lower the ribs slightly, build abdominal tension and align the pelvis neutrally.