Stretching Routine

[kayserRF]

Hi,

I am 15 and wanted to ask if anyone knows a good warm up and stretching routine I could do before playing tennis.
Its mainly my lower back which I need to stretch the match, as it gets quite tight. I stretch my hamstring a lot to help loosen it, but it still tightens up a bit during play. It doesnt hurt, but is a bit annoying.
So if you know any good stretches, dynamic or static, please let me know as it will benefit me.

Thanks!

 

[LeeD]

I"m not a stretcher (played high school varsity football and basketball), surfed for years.
But sitting on ground, bending forwards alternating hands to opposite foot.
Standing, arch back for opposing movement.
Standing, twists to either side, no load.
Then standing, bending over lightly, no load, but try to reach at least ankles a few times.

 

[charliefedererer]

USTA Dynamic warmup: http://www.usta.com/Active/News/Health_Fitness/107103_Dynamic_Tennis_WarmUp/

Dynamic Stretches & Stretching Routine http://www.sport-fitness-advisor.com/dynamic-stretches.html



Do you do any off court conditioning?

You body is rapidly growing, and your leg and back muscles have to support more weight and generate more force.

Doing body weight squats and advancing to dumbell or one legged (pistol) squats is a simple way to incorporate a large body exercise into your routine that strengthens the legs, back, core and the muscles that connect the legs to the back/core.

Lunges are another great exercise that can strengthen the legs, back and core.

Planks and side planks also build leg, core and back strength.

You may need these off court exercises to build up the muscles that will allow you to push off and coil/uncoil on your groundstrokes and serve, and not get sore/stiff on the court.


If I'm at a club, I'll start to warm up on a cross country ski machine, and do some rotational situps on a slant board, followed by some very light weight cable or elastic tubing arm/rotational body exercsies.
If I arrive at a tennis court without the ablity to start with an off court warm up, the first thing I do is jog around the court a few times, running faster at the end than at the beginning.
Then I do a side skip along the baseline, run straight along the right sideline to the net, sidestep to the left along the net, and backpedal along the left sideline back to the baseline.
Next is a lateral alley drill run http://assets.usta.com/assets/1/USTA_Import/USTA/dps/doc_437_269.pdf , and then front, back and side kicks.
Next some forehand and backhand swings with good coiling/uncoiling.
Next some serve/overhead motions.
For me these few minutes provide enough of a dynamic warm up that I am able to start the hitting warm up.
At the beginning of the hitting warm up, the concentration is on loose, easy swings, split stepping every time the opponent strikes the ball and not trying at first to get to hard hit balls right on the sidelines.
The hitting and running increases in intensity over the length of the hitting warm up.

 

[Chas Tennis]

Growth spurt issue?

................
I am 15 and wanted to ask if anyone knows a good warm up and stretching routine I could do before playing tennis.
Its mainly my lower back which I need to stretch the match, as it gets quite tight. I stretch my hamstring a lot to help loosen it, but it still tightens up a bit during play. It doesnt hurt, but is a bit annoying.
..........

Have you plotted your height during your growth spurt? Is your growth spurt over? Height changes very rapidly during that time.

http://www.cdc.gov/growthcharts/data/set1clinical/cj41l021.pdf
http://www.cdc.gov/growthcharts/data/set1clinical/cj41l022.pdf

The charts show averages and the individual growth rate will be greater.

My son grew 1/2" for some months during his growth spurt. He tore a hamstring. The Dr said that it probably occurred because the muscles and tendons do not always lengthen as rapidly as the bones. Find out where you are in your growth spurt.

ADDED: Just found this site which mentions growth and back issues for late adolescence. See a Dr if you want to learn about this issue. http://www.brianmac.co.uk/children.htm

Search, read up on hip flexors, they lift the leg at the hip. They attach to the lower spine and can cause stress or injury, for example, especially during sit ups. Stretching hip flexors also stresses the lower back so you have to know what you are doing (not from advice available on any forum).

I'm not giving advice on what to do since that requires medical knowledge and is complicated because you are an adolescent. Warming up muscles is always necessary but with stretching you should take care especially since you have an unknown issue now.

If pain, see a sports Dr knowledgeable in adolescent issues or probably also a pediatrician. (My son's pediatrician was knowledgeable through his full development.)

 

[Hitman99]

Most folks don't start to think about stretching until they are older, and start getting stiff after they exercise. It's best to learn when you're young, and develop good habits.

Dr. Bob Anderson has written the "bible" of stretching, which is available for downloading in PDF format at http://www.filestube.com/b/bob+anderson+stretching+pdf
He has dozens of sport-specific stretches, complete with detailed diagrams.

Another great source is Pete Egoscue, author of "Pain Free". His exercise & stretches were featured in Tim Ferris's recent blockbuster book, "The 4-Hour Body". There are dozens of videos available on YouTube, just search on "Egoscue".

Your back gets tired for several reasons. One is that your back muscles are weak, but more importantly, your abdominal muscles are also weak. Another reason is that your posture is not athletically sound, and you're not limber enough. This is where stretching can really help.

Here's a simple test: stand erect, with your feed shoulder-width apart, and your hands stretched out in front of your chest. Now SLOWLY squat down, keeping your head level. You want to lower your body until your in a baseball catcher's position. What you will probably find is that as you get closer to the ground, your heels will come off the ground. You will not be able to keep your heels on the ground without falling over backwards. This is because your hamstrings and Achilles tendons are too tight. There are many stretches that will loosen them, but this is the "acid test". If you can get all the way down, you will also be able to easily touch your toes, while standing or sitting.

An easy exercise to strengthen the back is the "Superman", sometimes called the "carpet swim". It's very much like "planking". Lay on your stomach, raise your head, feet and forearms off the ground, pose for 30 seconds or longer. Repeat. As you build strength, you can increase duration, also move your hands & legs to the side and back.

It's easy to find information on what stretches and exercises to do, it's another to actually do them, and do them every day.

Good luck!