warmup before match? need serious help here!

Discussion in 'Health & Fitness' started by Tennisace21, Jul 7, 2008.

  1. Tennisace21

    Tennisace21 New User

    Jun 1, 2008

    welll i've been playing a lot of tournaments lately, and it seems that i always lose the first set very badly every match because i'm not warmed up at all and i'm not loose (very tight). Could anyone tell me a warmup before a match to get me loose and moving my feet correctly OTHER than hitting with someone before the match because i have tried that and i still seem very tight during the first set. thanks!
  2. Say Chi Sin Lo

    Say Chi Sin Lo G.O.A.T.

    Aug 30, 2005
    yeah i need some help in this area too. My first 30mins/1st set usually goes to hell.
  3. Ash_Smith

    Ash_Smith Legend

    Jan 18, 2005
    A green and pleasant land
    Physically you want to go on court already with a light sweat on, so skipping is great as it raises the heart rate quickly and will help wake up your coordination and footwork! Then dynamic stretching (plenty of sites on t'internet with routines etc), maybe a few static strecthes, PNF or SMR depending on how well you know your body. For example, I know my hamstrings are always tight as is my lower back, so after a dynamic warmup I PNF stretch my hamstrings and hip flexors and then SMR (foam roll) calves, hamstrings and IT band.

    The I feel lose as anything. After the game, stretch again (more static/PNF) and i'll SMR again to reduce any knots and latic buildup.

    Lots of stuff on stretching at www.(the)stretchinginstitute.net. brackets are because I can't remember if the address has "the" in it!!!

    Also, don't get into the habit of thinking of your self as a slow starter. Develop a good pre-match mental routine so you go out convinced you're the faster starter - a la Rafa!!!
  4. SystemicAnomaly

    SystemicAnomaly G.O.A.T.

    Feb 25, 2006
    Stuck in the Matrix somewhere in Santa Clara CA
    Some dynamic stretching as part of your pre-game warm-up is a good idea. You can also include some progressive shadow strokes (slow & easy at first, gradually increasing speed) and some footwork patterns. Rope skippng and other interval routines can be employed.

    If you want to do a bit of light static stretching, do this 30 minutes or so before competition. If you feel that you need more extensive static stretching, then perform this 60 minutes or more before your match start times. This will allow enough time for your muscles (& joints) to recover to full power production levels. After the static stretching and before your match be sure to perform your dynamic warm-up.

    The thing that helped me the most was to get my body loose and pumped up with some extended cardio exercise. I would try to get in at least 10-20 minutes of low-impact aerobic exercise followed by another 10 minutes of interval work. Usually, the more aerobic and interval work I could get in just prior to heading out to the court, the easier it was for me to get my footwork & strokes working for me in the match. The pre-game cardio routine really got my muscles relaxed, my heart pumping and my adrenaline & endorphins flowing. It really kicked my body's energy systems into more efficient modes of production.
  5. Japanese Maple

    Japanese Maple Semi-Pro

    Feb 25, 2004
    Tennisace21-how old are you and what level player are you? I assume you are pretty good if you play tournaments. Also, do you do daily stretching at all or just stretch before the match?
  6. ollinger

    ollinger Legend

    Nov 24, 2004
    New Jersey
    Vilas said never go for a difficult shot the first 10 minutes of a match.
  7. 150mph_

    150mph_ Semi-Pro

    May 30, 2008
    nadal goes for 10.00 difficulty everypoint of the match... even the first point...
    but nadal is nadal... he is just so good
  8. larry10s

    larry10s Hall of Fame

    Apr 4, 2008
    dynamic stretching,shadow strokes and footwork causing you to break a sweat before you go on court should definitely help. i also like to drop hit some fore hands and backhands and take 30 -40 serves prior to my match if i can. for me playing out points with a hitting partner after the warmup is ideal because im sort of starting the match from the 2nd set

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