Caught up in the racket sport phenomenon? Whether it’s tennis, squash, pickleball, badminton, racquetball, or the newest sensation, padel, there’s a game for everyone.

Racket sports have surged in popularity, with tennis played by 87 million players globally, followed closely by pickleball with 48 million enthusiasts. Padel, a blend of tennis and squash with its own professional league, has also made its mark, captivating 25 million players worldwide.

All these sports – especially pickleball – have been rapidly gaining popularity since the pandemic, offering a perfect combination of outdoor activity and social interaction. But beyond the fun and camaraderie, racket sports offer significant health benefits.

Studies have shown that playing racket sports decreased heart disease risk 27% and all causes of death by 16% in older adults. Another study also showed decreases in all cause and cardiovascular deaths in 80,306 adults ages 30 to 98 years. With Essentrics, you can enjoy racket sports at every stage of life, while reaping these health benefits.


Improve Your Agility & Your Brain

Agility is the secret weapon of every successful racket sport player. The ability to move quickly in multiple directions with precision and control can make all the difference between a winning shot and a missed opportunity. Through dynamic, multi-directional movements and emphasis on correct alignment, you’ll develop the reflexes and coordination needed to outmaneuver your opponents on the court.

Another bonus point: improving brain functioning! Learning complex movements that require multiple directions, strength, flexibility and sustaining mental engagement is exactly what Essentrics trains us for. Enhanced proprioception — the body’s awareness of its position in space — leads to more precise, efficient strokes and serves, footwork, as well as improved balance and stability on the court. By improving proprioception, Essentrics helps you maintain optimal alignment during rapid movements – reducing the risk of awkward landings and instead ensuring you are in the right position to score that next point!


Essentrics helped bring me back into the game after near retirement. My body was unable to function, injured and in constant pain. After the first session with Miranda, I felt the pain disappearing. I really believe that this program has something in it for everyone; whether you’re looking to relieve pain, improve your sport or change your body, Essentrics is it.
– Jonathon Power | Former World Squash Champion


Preventing Common Injuries

Mirroring this rise in popularity of racket sports is an increase in injuries. Essentrics will help you not only prevent injuries, but also to ace your game.

Injuries are a common concern in racket sports, but Essentrics provides effective preventive measures. Foot exercises strengthen ankles, reducing the risk of sprains and tendon issues. Shoulder routines improve stability and mobility, minimizing the likelihood of rotator cuff injuries. And targeted movements for the arms and knees help maintain joint strength and alignment, preventing common ailments like tennis elbow and knee pain.

To maximize your performance on the court, it’s essential to take care of your body. A dynamic warm-up, hydration, sun protection, proper footwear, and eye protection are all vital aspects of injury prevention.


Essentrics: Your Game-Changer

Ready to level up your racket sport game? Here are 3 Essentrics exercises to incorporate into your training regimen:

1. Footwork: Improve your power and speed! Your feet are your foundation, and with strong feet, you can move quickly and in many directions. Agility is the cornerstone of racket sports, and Essentrics will help you build that solid foundation.

2. Shoulder Blast: Improve shoulder mobility and stability. In many racket sports, the shoulder joints are prone to imbalance and injury. The Shoulder Blast exercise targets every muscle inside and around the joint, including the deep rotator cuff muscles, ensuring balanced strength and flexibility. Bonus: this exercise also releases shoulder tension!

3. Windmills: Build rotational strength in the core and improve spinal mobility. This exercise is fantastic to improve the strength and range of motion of the entire spine. The rotator cuff benefits as well, since the arms are used as levers to increase the load on the muscles. Proper rotation in the upper back reduces strain on the lower back, preventing pain and injury to the vulnerable discs between our vertebrae.

Jonathon Power, a former world squash champion, believes in the transformative power of Essentrics. He says: “I’ve been doing Essentrics two to three times per week for the past twenty years to date. As an athlete, I used it to aid in recovery and to add speed and balance to my game… It allowed me to train harder and perform better.” These are words to move by — go pick up a racket and let’s play!

Contributing writer Dr. Nanette Tummers, Essentrics® Level 4 Instructor


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Emory Orthopaedics & Spine Center. (2023, September 8). Pickleball vs. tennis injuries: Which are worse? Advancing Your Health. Emory University.
Esmonde-White, Miranda. (2023). The Miracle of Flexibility: A Head-to-Toe Program to Increase Strength, Improve Mobility, and Become Pain Free. Simon and Schuster. P. 305.
Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British Journal of Sports Medicine, 51(10), 812–817.
Watts, E. L., Matthews, C. E., Freeman, J. R., Gorzelitz, J. S., Hong, H. G., Liao, L. M., McClain, K. M., Saint-Maurice, P. F., Shiroma, E. J., & Moore, S. C. (2022). Association of Leisure Time Physical Activity Types and Risks of All-Cause, Cardiovascular, and Cancer Mortality Among Older Adults. JAMA network open, 5(8), e2228510.