Hip stretches for tennis?

Discussion in 'Health & Fitness' started by JackB1, Aug 24, 2010.

  1. JackB1

    JackB1 G.O.A.T.

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    Does anyone know what hip stretches are good to do before playing? I have been having some hip pain the past few weeks and I noticed it seems to feel better AFTER I play, which tells me maybe I need to stretch it out more before I play? Does anyone know any good hip stretches to do? Thanks!
     
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  2. spacediver

    spacediver Hall of Fame

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  3. charliefedererer

    charliefedererer Legend

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    Last edited: Aug 25, 2010
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  4. charliefedererer

    charliefedererer Legend

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    Spacediver,

    With all the videos out there on dynamic warmups and dynamic streching, what is it about this one you posted with Anna Kournikova that seems to make it your personal favorite?
     
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  5. JackB1

    JackB1 G.O.A.T.

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    uhhhhh...let me guess :)
     
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  6. spacediver

    spacediver Hall of Fame

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    haha, i just think it's a great video. I think supineanimation linked to it a few weeks back and commended it. I like it because it's got a lot of warmups, is pretty well explained, and is tennis specific.

    Anna's not bad looking I guess :)
     
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  7. JackB1

    JackB1 G.O.A.T.

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    Plus...she's flexible! :)
     
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  8. JackB1

    JackB1 G.O.A.T.

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    what is the best way to warm up hip before starting a match? I started stretching the other day before a match and think that actually aggravated it.
     
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  9. charliefedererer

    charliefedererer Legend

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    The best is to get moving to warm up the muscles/tendons/joints rather than static stretching.

    Static stretching before the muscles are warmed up means that they will be in their least flexible state. Stretching likely will result in more tension on your hip than after the muscles are warmed up and more elastic.

    Strength & Conditioning: Dynamic Warm-up and Flexibility Training http://www.usta.com/Improve-Your-Ga...ning_Dynamic_Warmup_and_Flexibility_Training/
    Dynamic Warm-Up http://www.usta.com/Improve-Your-Game/Sport-Science/249177_Dynamic_WarmUp/

    For YOU, the dynamic warm up could be as simple as walking around for a couple of minutes, then jogging for a minute. Some leg swinging and gentle forward, backward and side kicks could further loosen up the leg.
    Shadowing forehands, backhands and serves involves bending knees and swiveling at the hips - all activities you will have to do once play begins, but shadowing could start with slow swings and build up speed with successive swings.
     
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  10. tennytive

    tennytive Semi-Pro

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    re stretching before exercise: I was talking with a basketball buddy last week and stretching came up in the conversation.

    When I mentioned the dynamic warm up as opposed to stretching before exercise, he gave me a funny look and asked me why all the NBA players were lying on the floor before games being stretched out by the trainers.

    I had no answer other than I read it here, and I'm obviously no trainer, so I wonder if it's really bad or just another legend.
     
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  11. Smac1221

    Smac1221 New User

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    I do a variation of the yoga pigeon pose, keeping my leg crossed over and underneath.

    You can find various examples on YouTube.

    Hope it helps...
     
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  12. GuyClinch

    GuyClinch Hall of Fame

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    I like this drill - but depending on where you play it might not be convient to do. It's easy to remember..

    http://www.youtube.com/watch?v=gIe5HaV65Rc

    As far as static vs. dynamic its overblown. It's true static stretches might hurt your maximum explosiveness - but people stretch to avoid injury..not to max their squat or bench for the day..

    In future years I think we will see a return to static stretching - though of course its hardly gone completely. I do drills like that above as well as foam rolling - to split the difference so to speak.. Not sure if that's 'static' or 'dynamic' ..but I don't care.
     
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  13. BMC9670

    BMC9670 Hall of Fame

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    It's worth noting that by the time NBA players get to the point that you see them being stretched like this, they are already thoroughly warmed up - shoot around, jogging, dynamic stretches, etc. and there is still some time to go before game time.

    I've spent time around world class track and field and they do the same. They warm up dynamically - slowly at first, then static stretch, and then more intense dynamic warm up closer to competition. Almost seems to be a hybrid method.
     
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  14. tennytive

    tennytive Semi-Pro

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    That makes perfect sense, thank you.
     
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  15. keithfival

    keithfival Professional

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    I find it's actually more useful to stretch after than before. If I stretch when I get home when everything's nice and warm I feel noticeably less stiff the next day. Never really noticed any benefit to stretching before personally, maybe cuz everything's too stiff to get a good stretch.
     
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