An important component of the training process in any sport, and tennis is no exception. The main goal of the warm-up is to prepare the tennis player for training or competition in the best condition, warming up the muscles and reducing injuries. Many players underestimate the importance of warming up, neglecting it, which often leads to injury. The joints are particularly susceptible to the load on the court, so close attention should be paid to their heating.
General warm-up information
Each tennis player must necessarily include a set of warm-up exercises in his training. This will allow you to warm up the muscles, increase the speed of their contraction, reducing the likelihood of injuries.
The warm-up of tennis players, as a rule, consists of general physical and special exercises. The list is formed by the trainer depending on the training tasks. The duration of the warm-up should not be too long and exceed 20 minutes, while its intensity should go on increasing.
Tennis coaches at our academy apply various warm-up programs. The following exercises are commonly used:
Side steps right and left side;
Cross step right and left side;
Running with the extension of straightened legs;
Various rotations of the hands, elbows and shoulders;
Tennis Group Warmup Example
Each tennis player must necessarily include a set of warm-up exercises in his training process.
Here is an option used in every tennis school of the TG Academy, which will help prepare the body for training or competition.
We start with a short run, lasting 5-10 minutes – tasks with moderate intensity, for which aerobic metabolism is enough. In this case, the main source of energy for maintaining motor activity in the muscles is oxygen. The very concept of “aerobic” implies that to meet the energy needs in the process of physical activity, one oxygen is enough. Such loads can be performed for a long period of time. Having completed aerobic exercise, it is important to keep moving so that the blood continues to circulate. With a sudden stop, the heart is subjected to increased stress, which negatively affects the body. Therefore, after running, you can not stop immediately. Walk on foot, restoring breathing, do a stretching, after which you can continue to warm up.
Kneading neck, gently tilting your head back and forth, then tilt left and right, make circular movements clockwise, and then against.
We warm the brushes, clenching into fists and performing rotational movements in one and the other direction. With your hands locked, stretch your fingers. Then, stretching out your hand in front of you so that the palm is perpendicular to the floor, with your other hand, pull the fingers of your outstretched hand.
We pass to the elbow joints. Stretch your arms in different directions, then make a rotational movement, first forward, then back, gradually increasing the pace.
Knead the shoulder joints, making swings with straight arms with maximum amplitude, first forward then back. After that, we put our hands in the opposite position (one from above the other from below), and begin the rotation. This exercise is positively improving coordination.
This is followed by warming up the lumbar belt. Put your feet shoulder width apart, and put your hands on your belt.
Now we carry out the tilts of the body to the left and to the right, then we rotate and, finally, we bend down, touching the left leg with the right hand. Now let’s move on to warming up the knee joints. You need to put your legs together and bend them a little in the knees. Then start to rotate clockwise, and then counterclockwise, putting your hands on your knees.
We complete the warming up of the ankle. It is necessary to alternately put the right and left foot on the toe, and make rotational movements both clockwise and counterclockwise.
On this, you can consider the warm-up completed and proceed to the main training. It should be noted that this is only one of the many options used at the TG Tennis Academy. In our children’s schools, every tennis lesson begins with a warm-up, which we try to make as diverse as possible, which contributes to the interest and more harmonious development of the future tennis player.