Balance Board and Tennis: Jannik Sinner’s Secret

Balance board and tennis: Jannik Sinner's secret

What does the balance board have to do with tennis? To find out, just look at Jannik Sinner. After the serious ankle sprain in 2022, we saw him for a long time with ankle supports. Then, one day, he returned to the court with no support at all. The secret? Proprioception.

In an interview with Corriere della Sera, the champion revealed his secret: intense proprioceptive work that became a regular part of his training. A routine that allowed him to feel more stable and secure.

What is proprioception, the athlete's sixth sense

Proprioception is the ability to sense the position and movements of the body in space: a sort of sixth sense essential for athletes.

This type of training strengthens the feet and ankles, prevents injuries, and improves balance and stability—key qualities in tennis but also useful in many other sports.

Balance board to improve proprioception

You can train proprioception, and one of the most effective methods is working on unstable surfaces, like with the balance board. With consistent practice, this type of training strengthens the muscles in the feet and ankles, reducing the risk of injuries.

The benefits go beyond muscle strength: the micro-movements of the toes and the deep muscle stimulation also improve balance and stability—qualities that make a difference in tennis and many other sports, both professional and recreational.

Jannik Sinner's training with the balance board

Many tennis players still use ankle braces, but Sinner stopped using them. Why? Because studies show that they affect proprioception and reduce foot sensitivity. Instead, his team introduced the balance board.

Barbara Rossi, coach and Eurosport/Sky talent, told Corriere della Sera: “He trained on the balance board, and now Jannik feels his ankle is stable because it has strengthened: it’s a long-term process that continues”.

It’s a process that continues because the champion and his athletic training team decided to work with a long-term perspective. A bold choice: freeing the ankles exposes them to sprains but reduces the risk of chronic hip problems in the long run.

That’s why the training team introduced targeted ankle strengthening exercises, with the balance board playing a central role, proving to be a winning tool for both balance and coordination.

The benefits of the balance board for athletes and beyond

The message is clear: strengthening the ankles with balance exercises prevents more serious problems in both the knees and hips.

This applies to tennis players, athletes in other sports, and even people who don’t play sports professionally. Optimal balance and body awareness make a difference in the long term and at any age.

Scientific evidence on balance board use

The benefits of balance board use have been known for a long time:

• improved posture
• better balance and coordination
• enhanced motor skills
• strengthening of lower-body muscles
• injury prevention and rehabilitation
• support for weight loss

Back in 2004, a scientific study published in Sage Journals - The American Journal of Sport of Medicine, one of the most authoritative American sports medicine journals, demonstrated its effectiveness in preventing sprains.

The researchers’ hypothesis was: “A proprioceptive balance board training program is effective in preventing ankle sprains in volleyball players”.

During the 2001–2002 season, 116 volleyball teams—both male and female—were randomly selected across 4 different geographic areas and divided into two groups:

• Intervention teams: introduced the balance board into daily training
• Control teams: maintained their traditional training program

The result? Ankle injuries were significantly lower among athletes who used the balance board compared to those who stuck with traditional training. Proof that the balance board is a powerful ally against injuries and a concrete example of smart prevention.

Balance board for everyone: athletes and everyday people

Training on unstable surfaces helps not only top athletes like Sinner, Sofia Goggia, or Catalin Preda from Red Bull Cliff Diving, but also anyone who simply wants to improve their balance and proprioception.

Catalin Preda, juggling on the Balance Board Pro in Polignano for Red Bull Cliff diving.

Everyday actions like walking, climbing stairs, and running become safer thanks to balance board training. The body moves more consciously and harmoniously in space, reducing the risk of injuries, falls, and sprains at any age. This can be achieved with simple daily training right at home.

How to start training with the balance board at home

Training with the balance board is simple and requires just a few steps:

1. Get the right equipment

2. Learn how to step on the balance board properly

3. Follow these 10 simple daily exercises

All of this from home, safely and with fun.

Start today with the balance board

The balance board is not just for professional athletes: it’s a daily ally for moving better, preventing injuries, and improving balance.

👉 Start today: try the exercises, experience the benefits, and discover how even just a few minutes of balance board at home can make a difference.