Flexibility is an important quality for a tennis player inextricably linked with speed and agility. Good stretching allows you to perform movements with large amplitude. In the case of insufficient flexibility, stiffness occurs when performing tennis elements and can lead to errors in technology. However, now many coaches forget about it, which ultimately affects the development of a professional athlete.
The latest trends in professional tennis have a tendency towards dynamic stretching. Exercises are recommended to be performed when the body is already warm, therefore, at each training of the TG Tennis Academy, muscle stretching is carried out after a warm-up. The systematic implementation of exercises that develop flexibility allows you to increase the amplitude, reduce injuries during training and competitions, improve the overall dynamics of movements. In this case, tasks can take place either in static or in dynamic mode.
In our schools, we pay special attention to the development of flexibility.
Teaching tennis, we pay special attention to classes namely dynamic stretching. Previously, professionals used static stretching to warm up before training or a match. Recent trends in professional tennis have a roll towards the dynamic.
The main objective of dynamic stretching exercises is to reduce tension in the joints and muscles that surround them. For high tennis players, warming up the back and hips is of particular importance in the pre-match preparation process. For giants such as Ivo Karlovich, Marian Cilic, John Isner, good footwork and flexibility are crucial when handling balls at a low point.
One of the most flexible tennis players on the ATP tour is Maxim Mirny. With a growth of 196 cm, this tennis player copes with low-bounce balls flying low at his feet, not to mention the net game, which has made him perhaps the best doubles player in recent times. Max Mirny has a physique corresponding to modern ideas.
In contrast to Mirny, you can put Fernando Gonzalez, one of the ten world ranking. He is distinguished by a stocky physique with large muscle mass, which allows the Chilean to perform a strong forehand. But such players, as a rule, are significantly less flexible, so the pre-match warm-up is especially important for them.
Static and dynamic stretching
Studies have shown that static stretching reduces muscle performance. Explain the difference. The static approach implies the development of an isolated group of muscles and ligaments, in the established position and with a certain amplitude of execution. Exercises on various parts of the body last for 20-30 seconds, two three repetitions. However, the authoritative opinion of Todd Ellenbecker, who is in charge of sports medicine in the ATP round, does not speak in favor of this method of warming up. He believes that such exercises can affect game performance by lowering performance before the match. Studies have shown that static stretching reduces muscle performance. Having stretched to the feet, the tennis player is very likely to not have the ability to explosive jerk for an hour.
The advantage of a dynamic approach is precisely the absence of loss of power qualities. Another positive point is the similarity with game movements. An example is the rotation of the hip joints, which any tennis player performs when performing forehand. It improves blood circulation, engages precisely those muscles that will be necessary during the match.
How to compensate for the lack of innate flexibility?
If by nature an athlete does not have good flexibility, then this is not a reason to put an end to his professional career in tennis. A striking example is the outstanding American tennis player Andre Agassi. Agassi was not naturally flexible, and he had to make up for the lack of innate flexibility. It is hard to believe, but one of the strongest players in the history of tennis was inferior in this component to most of the opponents in the ATP round. The success of the American lies in the unique technique of strikes and movements. In his game, Agassi used small and quick steps when approaching the ball, and a distinctive feature of his shots was a signature short swing. All this allowed Andre to level the lack of flexibility.
Typically, Agassi ended his career because of back pain. And who knows, maybe paying even more attention to flexibility would allow Andre to extend his already glorious career. But this can only be said in the subjunctive mood, and as you know, sport does not accept it.
It is believed that in order to avoid injuries, training for dynamic stretching should last a short time. The mistake will be excessive diligence in this matter. You need to understand that having spent an excessive amount of forces at the preparatory stage, they may not be enough for the game itself. Therefore, if you feel tired, review your program.