Body Asymmetry: Balancing Your Game

In racket sports, body asymmetry is not an exception but the norm. The constant repetition of unilateral movements—such as the drive or serve—creates muscular and joint adaptations that can enhance performance... or drastically limit it if not properly managed. Biomechanical studies have shown that intermediate players exhibit up to 12% more muscle mass on their dominant side, which alters their center of gravity and compromises postural efficiency.

This article explores how to detect, understand, and correct these asymmetries from an advanced technical perspective. We won't just talk about generic stretches; we'll address functional biomechanics applied to sports movements, common errors in motor patterns, and specific corrective exercises validated by high-performance experts.

Biomechanics of Unilateral Imbalance in Racket Sports

Most intermediate players develop structural lateral dominance, where the skilled arm not only gains strength but also specific joint mobility (especially external shoulder rotation). This creates a compensatory pattern:

• Asymmetric pelvic rotation during lateral movements
• Chronic scapular tilt towards the dominant side
• Deviation of the cephalic-cervical axis due to unilateral visual overuse

These imbalances directly affect movement economy. For example, a player with limited thoracic rotation towards their non-dominant side loses between 0.2 and 0.4 seconds in cross defensive reactions, according to kinematic analyses conducted with IMU (Inertial Measurement Units) sensors.

Additionally, the lack of symmetry prevents proper energy transfer from the lower to the upper body. In biomechanics, this is known as a "closed kinetic chain failure," reducing effective power by up to 18% in strokes like the smash or topspin backhand.

Common Technical Errors Caused by Asymmetries

Technically, certain recurring errors are a direct consequence of poorly managed body imbalances:

• Excessive rear support when hitting

• Cause: Unilateral gluteal dominance + contralateral weakness

• Consequence: Loss of frontal stability → depth errors

• Insufficient scapular retraction in preparation

• Cause: Shortening of the dominant pectoralis major

• Consequence: Incomplete preparation → loss of angular acceleration

• Delayed movement towards open balls

• Cause: Contralateral hip rotational limitation

• Consequence: Contact outside the ideal point → less directional control

These errors are not corrected just with technical repetitions; they require specific intervention on the underlying physical causes.

Corrective Exercises to Restore Functional Symmetry

To address this issue from a comprehensive perspective, I propose two advanced exercises used by sports physiotherapists and professional trainers:

1. Cross Neuromuscular Activation (CNA)

Objective: Rebalance activation between opposing muscle hemispheres

Equipment: Medium resistance elastic band

Step-by-step execution:

• Place the band around the left foot and right hand.
• From a quadruped position, simultaneously extend the left leg and right arm.
• Maintain a neutral spine alignment for 5 seconds.
• Perform 3 sets x 10 repetitions per side.

✅ Benefits:

• Reactivates inhibited neuromotor connections
• Improves interhemispheric coordination
• Reduces lumbar compensations when hitting

2. Dissociated Thoracic Rotation with Eccentric Load

Objective: Improve rotational mobility without losing lumbar stability

Equipment: Light kettlebell (6–8 kg)

Step-by-step execution:

• In a half-kneeling position (lunge), hold the kettlebell in front of the chest.
• Slowly rotate the torso towards the non-dominant side while keeping the pelvis stable.
• Return to the initial position in a controlled manner.
• Perform 3 sets x 8 slow repetitions per side.

✅ Benefits:

• Increases functional thoracic range
• Optimizes diagonal energy transfer
• Corrects asynchronies between upper and lower body

Both exercises should be integrated into the specific warm-up prior to intense technical sessions.

Complementary Strategies to Maintain Symmetry During the Season

Beyond isolated physical work, there are strategies applied by professional technical teams to minimize progressive postural deterioration:

• Bilateral periodization: Alternate microcycles with technical emphasis on the weak side (e.g., practice two-handed backhand even if you play one-handed)

• Monthly evaluations with functional tests: Such as FMS (Functional Movement Screen) or Y-Balance Test to detect early deviations

• Strategic use of equipment: Changing to slightly thicker grips can reduce overactivation of the dominant forearm flexor

• Bilateral visual training: Include ocular tracking with stroboscopic glasses alternating dominant eyes to improve sensory-motor integration

These interventions allow maintaining a balanced athletic profile even under high competitive loads.

Conclusion

Body asymmetry is inherent to modern sports but should not be passively accepted. Understanding its biomechanical mechanisms and applying specific corrective protocols allows transforming a potential limitation into a strategic advantage.

At MatchPro, we understand that every body tells its own technical story—and we have the tools to read it correctly.

Want to apply these advanced techniques? Discover MatchPro at https://getmatchpro.com