Preparations - Warm Ups, ideas?

[Pancho]

Hi Guys:

I have been playing tennis in the men's league 5.0 and we train and play 3 times a week (excluding the matches). I realized that the more I play, the more my body aches and I have to stop playing for a week or so till my body recovers.

May I ask do you guys go to the gym and do weight training? How long of a warm up and what do you do before playing tennis?

I usually prefer to play doubles now as I grow older so I do not want to ache or injure myself.

I was advised by my friend that I do not play so much and instead of playing 3 times a week to just once a week tennis play and work out 2 or 3 times a week at a gym. However, I hate going to the gym. I don't mind doing dumbells and some exercises at home.

Any thoughts? Please do not put one of those links URL that I have to click on in order to find out. Just cut and paste if you have too OK?

[Freedom]

Try swimming. It's zero impact, it's not hot or sweaty, and it's extremely good for you. It works your entire body, and you always feel better when you're in a pool. Especially if you're aching.

[Pancho]

Try swimming. It's zero impact, it's not hot or sweaty, and it's extremely good for you. It works your entire body, and you always feel better when you're in a pool. Especially if you're aching.


Good idea. I used to swim competively for my high school - I never ever had any injuries. With tennis, it doesn't take much before you're injured - sprain ankle, knee, arm, aches, etc. It's just too bad tennis is so demanding that I have to switch from singles to just playing doubles.

[andyroddick's mojo]

stretching and warming up with like jogging or jump ropes is good. stretch for at least 10 minutes, all parts of the body, and jump rope a good like 250, or 300. This loosens up your muscles and allows you to be more flexible. Also drink a lot of water. One day after a cross country practice, my body was in tons of pain, and aches were everywhere so I drank like a WHOLE water jug of ice water. Woke up 3 times in the middle of the night to use the bathroom but the next morning I felt awesome. No pain or anything, so make sure you hydrate.

[bee]

Sounds like tennis 3 times per week may be too often for you.

I'm 53 and play singles, but only 1-2 times per week. I go to the gym and do heavy weight about every 5 days and do the Schwinn Aerdyne bike (with upper body component as well) about 2 times per week. I swim the breast stroke about twice a week but swimming seems to be not good for my tennis game. I do that more for breathing a relaxation. Consider getting an exercise bike with an upper body component. Very good for footwork, and like swimming, is low impact. Good luck with it.

Bottom line, I think you need to do some body work and a bit less tennis.

[Pancho]

Sounds like tennis 3 times per week may be too often for you.

I'm 53 and play singles, but only 1-2 times per week. I go to the gym and do heavy weight about every 5 days and do the Schwinn Aerdyne bike (with upper body component as well) about 2 times per week. I swim the breast stroke about twice a week but swimming seems to be not good for my tennis game. I do that more for breathing a relaxation. Consider getting an exercise bike with an upper body component. Very good for footwork, and like swimming, is low impact. Good luck with it.

Bottom line, I think you need to do some body work and a bit less tennis.


Thanks for your advice. I'm slightly younger than you and I have been playing amateur tennis 5.0 Mens level for a long time. I think I will cut down playing tennis to just once or twice a week. I'm thinking of not playing singles, and just doing doubles. I may join a gym or just or weights and exercises at home. I will swim more.

I don't mind playing singles if it is just 1 set. If it goes to 2 or 3 sets it is just too much for my body. On the other hand doubles - I can play for 5 sets and not feel a thing as you do not exert that much in doubles.

[wemic]

Another quick tip that might help and is often overlooked is warming down at the end of the match. I never do it myself cuz I don't really feel the need to but I often hear it's a good thing.. just a thought...

[bee]

And, I find a hot shower before playing is a good way to warm and loosen the muscles. Just a short blast, of course. ALso, same thing after playing.

[Ronaldo]

Once a week dubs? Where's the hangmans noose? Pancho, btw, what is aching after practice/matches? Honestly, trying to get prepared for 4-10x/week tennis this summer. Most guys at our club play daily dubs and are in their 60s.

[joe sch]

It's just too bad tennis is so demanding that I have to switch from singles to just playing doubles.
I actually avoid playing dubs since I find the additional standing around, crouching while your partner is serving and waiting for your partner to return serve, all make my body more stiff and sore after playing. Singles is great since Im almost always moving, except when in the ready stance for receiving serve. I would suggest playing singles as long as possible. If your not a limber person, maybe you need to do regular stretching exercises. This will help prevent injuries and soreness and keep you playing tennis longer. Yoga is a great way to stretch the body and relax the mind.

[Pancho]

It is funny that you all think singles is easier. I find doubles easier as I grow older. I do not crouch as much - that is why I don;t get back aches. I don;t run as much in doubles - that is why I prefer to play doubles these days. I'll quit playing singles for now.

[bee]

Oh, one more thing: natural gut strings really help with the stress on the elbow and shoulder. I went to natural gut and a standard length flexible racquet about 4 years ago and it's really helped.