Professional players have learned the importance of warming up and stretching before playing.  If you have a chance to observe them in tournament practice you will see that all players have different routines, but they all respect the sequence of; warm-up, active stretch, play, static stretch and cool down.

1.) Warm-Up in Motion (3-5 minutes to break a light sweat)
2.) Active Stretches (Example; repeat tennis specific movement patterns in motion)
3.) Training or Tennis playing
4.) Static Stretches (After Tennis or Training your body is very warm, but it may be tight in some areas this is the ideal momemt to maximize the effect of Static Stretches)

This sequence and intensity depends on what the goal in view is: 

- If for example it is to warm up for a match this is performed 30 to 60 minutes before the match, the session intensity is reasonably low and generally has a duration of 30 to 45 minutes. All the player is doing is loosening up, stimulating muscles and tuning his whole system for the high intensity tournament play ahead.

- On the other hand if the goal is to start a regular training session everything will be guided by the specifics of the training program related to the phase in which the athlete is in; Pre-competition, competion, post-competion or active pause.

Again depending on specific goals and phases these training sessions can last from 1:30 to 2:30hrs depending also on the athletes capacities, preferences and rentability.

There is a wide range of 'Active' or 'Dynamic' stretches that should be executed before match play or training, here are a few:

Active or dynamic stretching - Usually following a short jog, jogging in place or riding a stationary bicycle for 3-5 minutes to break a light sweat - Kneelifts, High step trunk rotations, Butt kicks, Performing tennis strokes without ball contact prior to playing tennis.

Static Stretching is the isolation of the muscle’s origin and insertion with proper positioning of the joints added by a slow, steady movement to end range of motion and a short moment of static holding then (about 10 seconds) while breathing normally. These streches can be done independently or with the help of a therapist, trainer or a partner.
 
Here are some areas you should static stretch:

Standing - side of neck, back of neck, shoulder and back of upper arm, shoulder, middle back, arms, hands, fingers, wrist, triceps, top of shoulders, waist, middle back, inner thigh, groin, calf.

Sitting - lower back, side of hip, hamstrings, back of leg and lower back.

Finally the posterior shoulder stretch (racquet arm across body at chest level) is never to ignore due to the extensive use of these muscle groups and joints in tennis.

Well trained athletes have extraordinary flexibility, the video below is an example.

Here are other tennis video instruction lessons:

	Enter your search terms Submit search form
	Web www.tenniscruz.com

Copyright © Tenniscruz.com®. All rights reserved.

---