Stretching routine to get flexible like Djokovic?

Discussion in 'Health & Fitness' started by tank_job, Jul 19, 2012.

  1. tank_job

    tank_job Banned

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    Flexibility is surely one of those areas that anyone can improve in... Not everyone has the potential to be as fast as Usain Bolt, or lift weights as heavy as Ronnie Coleman, but you occasionally see even middle-aged women performing the splits...etc...

    With that in mind, can anyone devise a routine that, if followed, would enable them to get flexible like Djokovic?

    I dunno if he uses a combination of PNF, static stretching and dynamic mobility drills
     
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  2. r2473

    r2473 Legend

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  3. Say Chi Sin Lo

    Say Chi Sin Lo Legend

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    You do realize most of his flexibility and elasticity are just natural talents right?

    No amount of stretching/training will give you that blend of flexibility/elasticity/balance/strength.
     
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  4. charliefedererer

    charliefedererer Legend

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    Extreme flexibility is bad for tennis players.

    You don't want to be subject to joint dislocations, or lose explosiveness and power as your muscles wiggle around loose joints.

    Concentrate on cardiovascular fitness, and in the off season you can even concentrate more on strength.

    Do normal stretching at the end of your practices and play, and after your workout sessions.

    Don't do static stretching unless you have warmed up first.

    "The reason you can become weaker is
    because of the long holding of these positions
    the ligaments become relaxed and stretched.
    As a result your joints become looser (as a
    result of which you do gain greater flexibility
    but at a great cost) and more prone to injury
    not less.
    Recent studies are showing that tighter
    muscles, tendons and ligaments — but not
    tight — are an advantage in speed and
    explosive type movements. Loose structures
    are a negative. Because of this you should
    beware of all articles touting the benefits of
    excessive stretching unless you are training to
    be a contortionist."
    - Dr. Michael Yessis XLAthlete.com http://www.xlathlete.com/xl/export/drill_sheet_Yoga Does Not Prevent Injury_1342739074649.pdf
     
    Last edited: Jul 19, 2012
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  5. WildVolley

    WildVolley Legend

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    Great stuff. I probably agree with this so much because I've never been very flexible, but I've always been fast.

    I've never been able to come close to bending over and touching my toes unless I bend my knees, even when I was younger. I could dunk a basketball and went to state in track, but in the stretches I was very inflexible.

    Today, my racket drop is deeper than a lot of my friends on serve, and I have little flexibility reaching over my shoulder.

    I think that stretching can be healthy if carefully done. You want to learn from someone who knows what they are doing and will show you how to target the muscles rather than the joints. I've been to training seminars in which I was taught how to safely stretch things like the hamstring without threatening your back or doing any weird contortions. For example, just standing up straight, maintaining a good posture, putting your foot onto a chair and then lowering your body can give you a very good hamstring stretch without risking your back as in the traditional bend over and touch your toes or sitting and touching your toes.
     
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  6. limitup

    limitup Professional

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    I dunno. Djokovic's flexibility sure seems to help his tennis. He hits shots on the run and other stretched out shots that he simply could never hit if he wasn't so flexible.

    And yes while some people are inherently more flexible than others, you can't argue that Djokovic didn't and doesn't put in a lot of effort to be as flexible as he is.
     
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  7. WildVolley

    WildVolley Legend

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    So what is his stretching routine?

    I ask, because I've known very flexible people who didn't put in the time to become very flexible - it was just genetic.
     
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  8. limitup

    limitup Professional

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    That's weird because I know tons of athletes and I don't know anyone even remotely as flexible as Djokovic without working hard to get that way.
     
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  9. Jonny S&V

    Jonny S&V Hall of Fame

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    Gotta agree with WV on this one. As someone who is as close to doing the splits as one can be without actually doing the splits, the guys and girls I know that are very flexible are just naturals.
     
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  10. WildVolley

    WildVolley Legend

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    Stretching can make you more flexible - I've seen it. However, there seems to be a great variation among people naturally. My stretching when I was doing track didn't change my flexibility much at all, and probably contributed to an injury (I wasn't flexible and the coaches had me doing static stretches before practice, which was a bad idea).

    I know Djokovic does stretching, at least I've seen him do aided stretching of his shoulder during a practice I watched, but I really don't know much about his routine.

    In general, I think being able to slide into the splits, a la Djokovic or Monfils, probably isn't going to make much of a difference for the average tennis player, but it obviously can be a useful technique if you have the flexibility.
     
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  11. canny

    canny Rookie

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    I had terrible flexibility 2-3 years ago Ive been regularly stretching and working out and it's def paid off. My sit and reach was like 18 inches im at like 42 now.
     
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