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Toe Touches

Toe Touches

Toe touches is a calisthenic core training exercise to strengthen the distal (lower) end of the trunk flexor musculature used during shots.

Aside from strengthening the core, you can use the toe touches to improve neuromuscular system efficiency, body control and flexibility.

A strong core is essential for efficient neuromuscular system function. It impacts how powerful your shots are going to be.

For more information take a look at why core training is important for tennis players.

Because toe touches specifically target the lower end of the abs they are usually part of an ab-circuit or core training workout.

Toe Touches Description

toe touches
© by Phil Halfmann – all rights reserved
  1. Place floor mat on the ground
  2. Lie down in supine (face up) position, keep knees extended (straight), and flex hips until feet point towards the ceiling (90° hip flexion)
  3. In a controlled fashion, touch the feet with both hands thereby flexing the lumbar spine and lifting the upper body off the floor
  4. Slowly extend lumbar spine and return upper body towards the ground without allowing the legs to swing

Toe Touches Targeted Musculature

  • Rectus Abdominis
  • Obliques
Rectus abdominis
Rectus abdominis“. Licensed under CC BY-SA 3.0 via Wikimedia Commons.


More Core Training Exercises

Maintaining a strong core is important for tennis players in order to produce powerful groundstrokes and serves because more energy is available to perform since less energy is being “wasted” for undesirable movements.

If you regularly want to train the core then take a look at the Dual Landmine Core Trainer – an excellent training tool to strengthen the core!

Following you’ll find some more core training exercises:

supine hip lifts
Supine Hip Lifts
lateral lunge with rotation
Lateral Lunge with Rotation
Russian Twist
Russian Twist

Core Stretches For You

Now, once you are finished playing tennis you may want to stretch out your muscles to improve flexibility and avoid injuries.

Here are a few exercises for you to consider:

Lunge And Twist Core Stretch
Lunge And Twist Core Stretch
Lunge & Overhead Reach Dynamic Stretch
Lunge & Overhead Reach Dynamic Stretch
Oblique Stretch