Warming Up to play one's best tennis

T

tennisbike

Professional
There are some interesting discussion on hitting mechanics or match play strategies, but I do see much discussion on warming up or the process on getting to play at one's best level. (Or perhaps I did not have the right search word.)

There is no substitute for taking lessons and court time but each time I step on the court I need to prepare myself, both hardware physical body and the software the hand-eye/nervous system, to function in sync. For me it is a process that I tried to perfect for years. I found that if I do it well, I can play at a fairly high level, hitting fairly consistent, hitting shots that I want to hit, good timing, decent spin, have a lot of time.. In good days, I get there, in bad days, it took longer and I may not get to that level. I am in my mid 50 and currently coaching HS team. think I am a 3.5 and can be probably 4.0 when I am hitting well. How do you warm up? What is your process? Or do you just start hitting hard from the first ball?

Here is my process, if anyone is interested. First from Brad Gilbert, 3 laps run half of the court, forward to net, side hop to the other side, back pedal, side again. From slow to fast. Some dynamic stretch along the run, including knee kicks, kick butts, plus shoulder rotation.. This gets my body to a basic temperature.

Bounce the ball near the net against partner. Sometimes double bounce volley. Very easy. My mental image is to feel the ball on the racket/string bed. Feel how sweet/smooth the ball felt on the racket.

Gradually step back a step or two for easy half volley. As little effort as possible, feeling how the ball simply jump back.

Small court cooperative rally, down the line, cross court. Keeping the ball in front, finding the stroke, top spin.. Think preload legs, unit turn, getting the body rotation, keeping the ball at service line.
If possible move back gradually... to baseline rally. Gradually adding more depth, stroke, range, speed, spin..

I found that if I do the progression good enough, the shots seem to automatically finds the court. I taught a newbie this and he rallied beautifully.

How do you 5.0, 6.0 plays do it?
 
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tennisbike said:
There are some interesting discussion on hitting mechanics or match play strategies, but I do see much discussion on warming up or the process on getting to play at one's best level. (Or perhaps I did not have the right search word.)

There is no substitute for taking lessons and court time but each time I step on the court I need to prepare myself, both hardware physical body and the software the hand-eye/nervous system, to function in sync. For me it is a process that I tried to perfect for years. I found that if I do it well, I can play at a fairly high level, hitting fairly consistent, hitting shots that I want to hit, good timing, decent spin, have a lot of time.. In good days, I get there, in bad days, it took longer and I may not get to that level. I am in my mid 50 and currently coaching HS team. think I am a 3.5 and can be probably 4.0 when I am hitting well. How do you warm up? What is your process? Or do you just start hitting hard from the first ball?

Here is my process, if anyone is interested. First from Brad Gilbert, 3 laps run half of the court, forward to net, side hop to the other side, back pedal, side again. From slow to fast. Some dynamic stretch along the run, including knee kicks, kick butts, plus shoulder rotation.. This gets my body to a basic temperature.

Bounce the ball near the net against partner. Sometimes double bounce volley. Very easy. My mental image is to feel the ball on the racket/string bed. Feel how sweet/smooth the ball felt on the racket.

Gradually step back a step or two for easy half volley. As little effort as possible, feeling how the ball simply jump back.

Small court cooperative rally, down the line, cross court. Keeping the ball in front, finding the stroke, top spin.. Think preload legs, unit turn, getting the body rotation, keeping the ball at service line.
If possible move back gradually... to baseline rally. Gradually adding more depth, stroke, range, speed, spin..

I found that if I do the progression good enough, the shots seem to automatically finds the court. I taught a newbie this and he rallied beautifully.

How do you 5.0, 6.0 plays do it?
Click to expand...
Good strategy both to play better and prevent injury.
 
Yes, good strategies for all players, and essential for older ones like me (64).

The main thing that puts me off doing some of them before I play matches is my imagined embarrassment at my opponents watching me trying things like Frankenstein Kicks across the court.


I do some static stretches at home before I leave for the court, a few laps around the courts and then some of the less demonstrative dynamic stretches. If I am on my own practicing serves or having a hit with a friend, I might include some of the more visually entertaining dynamic stretches.

I try to do some flexibility exercises every day whether I play tennis or not. The last few years have been relatively kind injury wise (fingers crossed).

If I'm practicing, then when I warm up with a gentle hit, I do concentrate doing the one or two things I intend to work on. If I'm playing a match I try not to think anything about the finer points of the stroke during the warm up hit -- just get into as relaxed a groove as possible and a sort of mental with-it-ness.

After the match or practice -- a few static stretches again.
 
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Steve Williams said:
I do some static stretches at home before I leave for the court,
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My gut feeling is that stretching tissues before warming them up may not be very safe. It's similar to starting to play without a warm up or stretches. That's why I always start with cardio like knee raises/ star jumps before doing the stretching. It's more of a common sense though with no scientific evidence.
 
Curious said:
My gut feeling is that stretching tissues before warming them up may not be very safe. It's similar to starting to play without a warm up or stretches. That's why I always start with cardio like knee raises/ star jumps before doing the stretching. It's more of a common sense though with no scientific evidence.
Click to expand...

What you say makes a lot of sense. I do a bit of gentle running on the spot.
 
Steve Williams said:
I do some static stretches at home before I leave for the court.
Click to expand...

That is ill advised, and very bad advice!
I started with fitness and gym 10 years ago and I follow every study regarding anything to do with fitness, and doing static stretches before any activity is a horrible idea!
There are ton of new studies that show it actually increases the chances of injury.

Can find studies for u later if u want, im at work, heres a quick article i found now tho:

http://www.sparkpeople.com/blog/blog_amp.asp?post=4_reasons_to_stop_stretching_before_you_exercise

You should do dynamic warming up before any activity or sport to warm the body and muscles and ligaments, but never static stretches, static stretches are good after your exercise or activity.
 
Actually, one thing I deliberately try to do in the warm up before matches or practices on forehands is to make sure I include what I tell myself is the 'calm down' phase of the shot.

I noticed that when Federer takes his racquet back, there is a phase when he has both palms down and bends his knees a bit prior to exploding forwards into the shot.

I think this allows him to accelerate the racket smoothly rather than jerking it into action as I can do sometimes. It also helps me get the swing path steeper as I have a tendency to flatten out the shot a bit too much when I get into a match.

Visually it looks like someone telling someone else to calm down

56359401d25bffc5846ca8d3a243039e4b957a262f2dfbed1f9ad50420a199fb.jpg



So I tell say to myself 'calm down' at a certain point in each forehand. I think it helps.
 
FiReFTW said:
That is ill advised, and very bad advice!
I started with fitness and gym 10 years ago and I follow every study regarding anything to do with fitness, and doing static stretches before any activity is a horrible idea!
There are ton of new studies that show it actually increases the chances of injury.

Can find studies for u later if u want, im at work, heres a quick article i found now tho:

http://www.sparkpeople.com/blog/blog_amp.asp?post=4_reasons_to_stop_stretching_before_you_exercise

You should do dynamic warming up before any activity or sport to warm the body and muscles and ligaments, but never static stretches, static stretches are good after your exercise or activity.
Click to expand...

I am happy to accept your stretching advice. Certainly, that is the advice contained in 'Complete Conditioning for Tennis' by Kovacs, Roetert and Ellenbecker – dynamic before, static afterwards.

I wouldn't want anyone to take anything away from what I say I do that is harmful.

I bought a book on stretching a few years ago. It was by Brad Walker (new edition 2001): 'The Anatomy of Stretching'. He also says: Dynamic before, static after.

However he describes an effective warm up procedure as follows (Page 32).

1. GENERAL WARM UP: 5 to 15 minutes light physical activity.
2. STATIC STRETCHING: 5 to 10 minutes
3. SPORTS-SPECIFIC WARM UP. 10 to 15 minutes
4. DYNAMIC STRETCHING.

HE SAYS: 'All four parts of the warm up are equally important and any one part should not be neglected or thought of as not necessary ... Please note the following three points:

1. Dynamic stretching carries with it an increased risk of injury if used incorrectly.
2. The time recommendations above relate to the requirements of a serious athlete. Adjust time accordingly if your participation is not at a professional level.
3. Recent studies have shown that static stretching may have an adverse effect on muscle contraction speed and therefore impair performance of athletes involved in sports requiring high levels of power and speed. It is for this reason that static stretching is conducted early in the warm up and is always followed by sports-specific drills and dynamic stretching.

I'll look into it some more -- but you message of dynamic before static after is a good one. If you have any references to good studies as you said in your message, I'd be interested in reading them.
 
Sorry about the multiple posts. It all froze for a while and then .... I can't see how to delete the entire message. I guess it isn't possible.
 
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Make sure you venture in the Health and Fitness section of the forums. Quite a few post on warm-ups and other conditioning activities too.

I add in band work for arm and shoulder. Is required for me with the injuries I have, but I wish i would have done it BEFORE issues because my arm feels much more prepared to work earlier. in practice or at the start of a match.
 
Make sure you venture in the Health and Fitness section of the forums. Quite a few post on warm-ups and other conditioning activities too.

I add in band work for arm and shoulder. Is required for me with the injuries I have, but I wish i would have done it BEFORE issues because my arm feels much more prepared to work earlier. in practice or at the start of a match.
 
ChaelAZ said:
Make sure you venture in the Health and Fitness section of the forums. Quite a few post on warm-ups and other conditioning activities too.

I add in band work for arm and shoulder. Is required for me with the injuries I have, but I wish i would have done it BEFORE issues because my arm feels much more prepared to work earlier. in practice or at the start of a match.
Click to expand...

Good advice, bands are a very good way to warm up those bodyparts!

Ash_Smith said:
Interesting that the conversation so far has revolved around physical preparation - no discussion regarding mental preparation?
Click to expand...

I sit in a corner of a room for 10 hours before my tennis match and tell miself YOU CAN DO THIS over and over again.

Then I walk up on the court preparing to serve, stumble a few times, drop the ball out of my hand a few times, and proceed to double fault 4 times in a row.

Have to extend my pre match meditation, 10 hours just isn't cutting it :oops:
 
Ash_Smith said:
Interesting that the conversation so far has revolved around physical preparation - no discussion regarding mental preparation?
Click to expand...

To some extent, physical warm ups are also mental warm ups in that they get me feeling purposeful and ready for action. They liven up my mind as well as my body and help me get focused. I play against a few people regularly so I generally spend some time beforehand going over what I will have to do to stand the best chance of beating them – or what has worked well in the past.

I visualise myself doing those things I will need to do.

What, if anything, do others do?
 
Mental warm up..

I have to share one odd thing that seems to be contradictory to what we think should do. Stop thinking about tennis!
When my partner and I warm up bouncing balls back and forth with zero effort, we simply chatted about everything and nothing. Surprisingly our shots tended to clear the net and went back to where they ought to go. Thinking about HOW TO HIT the ball actually can hinder one's ability to hit freely.

Thus instead of telling myself to bend my knees, firm wrist, watch the balls... I just told myself to find the ball and feel the ball or string bed. I look for the sweet smooth sensation of the ball on the string with minimum of fuss. And how addictive is the sweetness, I want it more .. and more.

There are many tiny adjustments I do during the process, though mostly I try to focus on one thing at a time. When everything go in sync, hitting is simple. Simply moving the racket to meet the ball in front with the right racket face, and relaxed follow through to finish each stroke.
 
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On my list of getting ready for any match:
1. Take my 800mg ibuprofin at least 90 minutes prior to match time
2. 60 minutes before, put on my heat packs on both ankles/achilles for 10-15 minutes while doing heel drops
3. At least 30 minutes before match, light jog / calisthenics around court complex ... I probably look like a turkey but alternating jog, high knees, but kickers, hip rotations, lunges, quick step chain cross-overs ... and I really don't care what people think
4. then ready for "regular court warm-up" with an actual racquet .... note, if there are courts available, I like to give myself 20 minutes of hitting, but that doesn't always work.

During all of this I focus on the movement while erasing the rest of the day: how powerful the legs feel, how strong, quick, etc. just listening to what the body is telling me and how it responds.
 
OnTheLine said:
On my list of getting ready for any match:
1. Take my 800mg ibuprofin at least 90 minutes prior to match time
2. 60 minutes before, put on my heat packs on both ankles/achilles for 10-15 minutes while doing heel drops
3. At least 30 minutes before match, light jog / calisthenics around court complex ... I probably look like a turkey but alternating jog, high knees, but kickers, hip rotations, lunges, quick step chain cross-overs ... and I really don't care what people think
4. then ready for "regular court warm-up" with an actual racquet .... note, if there are courts available, I like to give myself 20 minutes of hitting, but that doesn't always work.
Click to expand...

It sounds good except that I find the highlighted part very concerning.
 
Curious said:
It sounds good except that I find the highlighted part very concerning.
Click to expand...

well, it is better than the alternatives. Advanced arthritis in knees and hips, no cartiliage either knee, no ACL in left knee, partial tear in right knee. Dr tried to prescribe me something much stronger (read narcotic) but this is enough to take the edge off which allows me to play until I eventually have double-knee and double-hip replacements down the road.

Amazingly, I am considered the "fast one" on the team (and I am not the youngest) and so far have no problem keeping up with folks much younger than I am in singles .... just don't take away my Vitamin-Ib
 
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OnTheLine said:
well, it is better than the alternatives. Advanced arthritis in knees and hips, no cartiliage either knee, no ACL in left knee, partial tear in right knee. Dr tried to prescribe me something much stronger (read narcotic) but this is enough to take the edge off which allows me to play until I eventually have double-knee and double-hip replacements down the road.
Click to expand...

I see. It's a risks vs benefits question.
 
Curious said:
I see. It's a risks vs benefits question.
Click to expand...

Do I have your approval now? ;)
I wish more "natural" things like tumeric, chondroitine, glucosamine and such really worked. I take it all so maybe I am doing myself some good, or I just have really expensive urine.
 
OnTheLine said:
chondroitine, glucosamine
Click to expand...
Does seem to work, at least according to some players I know with knee issues. They've been using the stuff for years and they have no further loss of the meniscus. For others, there seems to be no effect. I don't need to use this stuff because I do not have any such problems, so you could say the evidence is hearsay.
 
I do mobility exercises like diagonal stretch and horse stance at home usually once in the morning, once in the evening, every day. Good to do when you're just waiting around cooking or something. Takes care of everything really. But I am only 26. I got into the habit of doing this when i had tennis elbow (although i did more elbow-specific things) it was a blessing in disguise really. Everyone should be strengthening themselves at their end ranges of motion as prehab to any future injuries. Much easier to stay uninjured than to have to come back from an injury. Tennis is all about the hours spent on the court; but they need to be quality hours. can't be quality with an injury hampering you.

When I get to the court i just do my normal game at a lower pace, run/bounce around a bit until i get warm, then go into normal hitting mode.
 
Curious said:
Not quite yet. Given your issues it could be the last resort if you dont have high BP, heart disease, low kidney function etc.
Click to expand...

Okay, BP is usually 100/70 , resting heartrate (per fitbit) ranges between 54 and 57, no idea on kidney function, seems fine.

@esgee48 I have been taking the supplements for years now, I will say that I do not think my joints have declined much in the last 5 or so years, so that is certainly a good thing!
 
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