We now know that the best way to warm-up for practice/play is a dynamic-movement based warm-up. Stretching the muscles through tennis specific movements stimulates the central nervous system and gets the body ready for high level tennis.
It is not necessary to have a tennis court to complete these drills. A 10'x10' area of grass, parking lot or side walk will work fine. Be sure to complete a general dynamic warm-up before proceeding with my 'progressive match warm-up.'
This total warm-up should take no longer than 15 minutes and can be repeated a few times if the athlete is in a 'hurry up and wait' mode. The intent is to keep the warm up specific and intense but not to fatigue the athlete.
As always, cool the athlete down after their match with a light jog, and if there is not another match for several hours the athlete can complete static stretches. Hold each stretch for 20-30 seconds.
Try this routine for your next match and let me know how it goes.
Subscribe to:
Post Comments (Atom)
Posts
Well Done!
ReplyDeletethank you so much for starting this blog and sharing your extensive knowledge! as the parent of a 13 yr old boy who dreams of playing college and pro tennis, i am very concerned with keeping him healthy and injury-free. finding proper fitness and training information for pre-pubescent athletes has been a huge challenge . . . until now! i look very forward to reading - and sharing - your blog!
ReplyDeletegreat blog, thanks for starting it! my 13 yr old isabella heidenreich worked with you at carson when she was 11 & you were very inspiring, so glad you're doing this blog ... we'll be sure to watch it daily and learn from it. a list of the basic equipment and sources would be terrific! have you heard of Half Hour Power? i just ordered it and it looks like it could be terrific.... i'd love your take on it! keep up the awesome work and thanks again for dedicating your expertise to the kids!!
ReplyDeleteI am not familiar with Half Hour Power but from the advertisement it looks like a program for adults. Be sure that your child has a thorough base of strength and is not in a growth-spurt before performing any program designed for adults. Thanks for following Colleen.
ReplyDeleteOK! great advice. bella seems to have evened out with her growth at 5'8" right now, 133 lbs, looks like a 10th grader, but i'll be careful to watch her appetite etc to be sure she's not in a growth spurt.
ReplyDeletethanks mj!!!
mary jo, what size/weight medicine ball do you suggest for a 13 yr old, prepubescent, boy to use during your warm-up routine?
ReplyDeleteA 2kg ball is great. Even some of the big kids like to use a nice light one.
ReplyDeletethank you!
ReplyDeleteThis is great.
ReplyDelete