Among all your match day routines, there is nothing that is more important than an effective pre-match tennis warm up. It not only prepares your body for competition but also reduces the risk of tennis injury and it helps get you mentally ready for competition too.
The obstacle for some players is an understanding of what works best. As tennis fitness trainers, we are constantly hearing from players: I am not sure what to do for a tennis warm up before I play.
The good news is that it doesn't need to be complicated to be structured.
Here are 5 steps to achieve an effective tennis warm up, which should take you around 10-15 minutes to complete.
Perfect Timing- Allocate 10-15 minutes to complete your tennis warm up and then allow that same period of time for a breather before you step on the court.
3-5 minutes of either skipping or running (forward, backward and lateral) is the perfect way to start your tennis warm up. Remember the aim is to boost your heart rate...
When you look at the physicality of tennis, it is demanding in a lot of ways. Having to be able to stay on the court for hours requires physical endurance. Performing dynamic movements time after time draws on your power and staying in control of your body for prolonged periods comes down to strength. The majority of the pros on tour have extremely strong legs and they carry the bulk of their muscle mass through their lower extremities.
Their upper bodies are lean and strong but compared proportionally to their lower bodies they have a lot less muscle mass. You don't want to carry too much access weight around on the court, it will hinder movement, burn up energy and cause you to fatigue quicker.
So it is important to get the balance right and start implementing specific strength exercises for tennis. When building your best tennis body it is important to remember what the goal is, "strength gains, stability, and ideal body weight" if you can achieve these three things, you will not...