On The Other Hand debut Newsletter is focused on providing Tennis tips on various subjects from stroke execution, mental execution, to physical fitness.
With the coming of spring, more people are going to be hitting the courts after this winter season and since some may have not been as active, we are offering some fitness tips to get back into shape.
Get Fit
As a tennis player, you know how important it is to have the right shoes and the right racquet. But when it comes to the playing the game, no amount of air in your soles or titanium in your frame can win a match. There simply is no substitute for a fit, lean body. And since you can’t go to the store and buy a new one, your best strategy is to keep yours in tip-top shape.
Tennis requires a specific set of physical skills, including speed, endurance, strength and agility. While playing the game is great exercise in itself and on-court practice is key to your success as a player, some specific off-court preparation can improve your game and help ward off injuries.
Whether you are a weekend warrior, tournament player or pro, you can benefit from a sport-specific fitness routine consisting of cardiovascular training, strength training and stretching. Short of hiring a professional trainer to develop a program for you, here are some suggestions for keeping your body in winning condition:
Cardio Training
Want to improve your speed, endurance and reaction time? Get your heart pumping! Since most of your play will be outdoors, exercise outside whenever possible. Biking, inline skating, brisk walking and swimming are excellent endurance activities that are easy on the joints. When the weather forces you indoors, head to the gym and go for the Stairmaster or elliptical. While a short jog can provide good cardio training and is especially valuable as a warm-up activity, generally speaking, tennis players should avoid long-distance running. Your body gets enough pounding on court. Save your running for drills: sprints (uphill sprints are particularly effective), interval running and diagonal shuffle steps, which are ideal choices for improving your speed and agility on court. If a nearby tennis facility offers cardio tennis, sign up. These fast-paced drill sessions are ideal for improving your overall fitness level, coordination and reaction time.
Strength Training
While it is important to develop muscular strength, too much muscle mass can slow you down on court. Still, the right kind and right amount of resistance training or weight training can benefit your game in several ways. Not only can it help you develop the strength needed to produce more powerful strokes, but it will help reduce body fat and boost your metabolism, in turn, helping you gain even greater speed and endurance. If you are hitting the gym or working with a trainer, remember, the goal is strength without bulk. You can achieve this by combining higher repetition with lighter weights. An alternative is to simply use your own body weight as your resistance. Pushups and pull-ups are perfect exercises for adding power to your strokes.
Abdominal crunches are essential for core strength and stability.
Stretching
In addition to stamina and strength, tennis also require a full range of motion, making gentle stretching a vital component of your fitness program. The best stretching program for tennis players incorporates two kinds of stretching: dynamic and static, but it is important to know what to do when. Dynamic stretches are moving stretches, best for warming up, while static stretches consist of stretching a muscle (or a group of muscles) to its farthest point and then holding that position for 15-30 seconds, most appropriate for cooling down and for lengthening muscles between matches.
Tip: Recommended stretching sequence
• Warm up (five minutes brisk walking or light jogging
to break a light sweat)
• Dynamic stretches (several repetitions of tennis specific movements)
• Tennis play or training
• Static stretches
• Dynamic Stretches
Dynamic stretches should mimic the movements’ of your sport.
Quick Kicks
Lightly jogging, bring heels up to buttocks rapidly. (Avoid this exercise if you have knee problems.)
High step trunk rotations
Bring your right knee up high while rotating your trunk to the right (don’t hold the stretch). Switch legs and repeat, rotating your trunk to the left.
Front lunge
Planting one foot, take a long step forward with the opposite leg and move into a quarter squat and hold for two seconds, keeping the front knee aligned with the ankle. Switch legs and repeat.
Crossover lunge
Planting one foot, take a wide step across your body and slightly forward with the opposite leg and move into a quarter squat. Switch legs and repeat.
Side lunge
Planting one foot, take a wide step out to the side with the opposite leg and move into a quarter squat. Switch legs and repeat.
Waist bends
Feet forward. Keep knees, heels and calves lined up straight. Put up both arms like you are going to block somebody. Bend at the waist, slowly right and left. Working upper torso.
Arm circles
Circle arms, 10 large and 10 small, each way, then shadow swing, practicing the motion of each stroke, including serves and overheads with follow-through.
Static Stretches
Static stretching is not recommended just prior to a match. In fact, research indicates that power and strength are temporarily reduced immediately after static stretching. But that doesn’t mean you should skip it altogether. Static stretches should be performed after the activity, when your blood is flowing and your muscles are loose. This not only helps elongate muscles, but also decreases stiffness and soreness and speeds recovery time. Static stretching is also effective between matches to maintain flexibility and prevent injury. Pay particular attention to potential trouble spots, which include the hamstrings, lower back, After play, perform three to five static stretches, held for 15 to 30 seconds, for each muscle group. Stretch until you feel gentle tension in the muscle, never to the point of pain.
If yoga classes are available in your area, consider joining a class. The practice of yoga not only helps increase range of motion and flexibility, but also improves mental focus and balance.
Tip: Be sure to warm up with a brisk walk or light jog before attempting any stretching exercise.