This 2 minute stretching routine could extend your tennis career.

Discussion in 'Health & Fitness' started by lendl1986, Nov 5, 2012.

  1. lendl1986

    lendl1986 Rookie

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    You can prevent a big injury with this quick routine...even if you're in a hurry. Importantly, these stretches are dynamic (ie, "stretching while moving") and far safer than the old school "touch your tows" static stretches.

    1. Light jog. Sideline to sideline. Gets your heart rate up and your blood flowing.
    2. "Crab" steps (groin). Shuffling, sideways steps from sideline to sideline. Light effort.
    3. "Frankensteins" (hamstrings). One width of the court. With your arms held straightoutward, lightly swing your legs upward toward your palms.
    4. "Arm circles" (arms). Tight circular arm motions. Clockwise and counter-clockwise.
    5. "Windmills" (rotator cuff). Larger circular arm circles with your dominant arm. Clockwise and counter-clockwise.
    6. "But kickers" (quadriceps). Sideline to sideline. Light effort.

    This can be done on or off the court in a parking lot or even the lobby of your tennis club! Although injuries are unavoidable in a stop/start sport played on concrete, a consistent pre-tennis routine can help to postpone an injury or lessen its severity when it arrives.

    Quoted from the latest article posted to the VolleyCam blog:
    http://volleycam.com/tennis-warm-up-drill
    (comments welcome)
     
  2. rk_sports

    rk_sports Hall of Fame

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    haha.. desc @0:45 is funny
     
  3. OHBH

    OHBH Semi-Pro

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    Nice, very similar to the routine Brad Gilbert suggest in "Winning Ugly" though I prefer Brad's as his is a bit longer and I always take the extra five minutes to do it because it is never a waste of time to get in good warm up.
     
  4. TheCheese

    TheCheese Professional

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    It's important to warm up the index finger. I can't tell you how many times I've pulled my finger muscles trying to make a close line call.
     
  5. lobman

    lobman Rookie

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    Hey Cheese, and let's not forget to warm up that middle finger either; I've pulled it a bunch of times at guys who are using that index finger to make a close line call!
     
  6. GuyClinch

    GuyClinch Hall of Fame

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    I am a fan. This beats the no warmup at all that most people want to do.
     
  7. lendl1986

    lendl1986 Rookie

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    I do the 2 min. warmup, wear sunscreen, and bring a gallon of water 100% of the time.

    What I observe in other players:

    Warmup: 20%

    Sunscreen: 25%

    Bring water: 50%
     
  8. GuyClinch

    GuyClinch Hall of Fame

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    Nice. What Sunscreen do you use? I have found California Baby is my favorite so far..

    As for warmup - yeah most people don't want to 'waste' any time whatsoever. Its even tough to get guys to play a little mini-tennis.
     
  9. lendl1986

    lendl1986 Rookie

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    Any sunscreen is fine. I do re-apply after the first set as I tend to "towel off' the first application.

    You don't have to waste court time with stretching. Most lobbys and parking lots are large enough.
     
  10. The Djoker

    The Djoker Semi-Pro

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    from what i've heard/experienced, you shouldnt be drinking anywhere near a gallon of water on the court...especially in just a 3 set match. maybe for a day of training its a different story.

    most of your hydration should be completed throughout the day(s) before playing.
     
  11. 3fees

    3fees Hall of Fame

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    Interesting exercise regimen,,I like mine better..


    :)
     

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