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Warm Up Before You Take the Court
Content provided byProfessional Team Physicians
Tennis warm-ups
By John N. Panos, M.Ed., A.T., C
Find out why a proper warm-up routine is so important to minimizing injuries and maximizing performance on the court.
When weather warms up, tennis racquets mysteriously appear in parks and racquet clubs. Pro-shops are inundated with restringing of racquets, new shoes and the latest fashions. Chatter abounds and players head to the courts to resume old rivalries.
Unfortunately, many athletes forget the necessity of a proper warm-up before the racquet is removed from the bag. The sprinting, stopping, lateral movements, serves and repetitive shoulder stress involved in the game put demands on the bones, ligaments and muscles.
The proper warm-up may prevent unnecessary injury and a visit to a physician or certified athletic trainer. And once the warm-up has become a routine, the athlete should see results on and off the court.
Warm-up
A warm-up is a five to 10 minute period that prepares the body for a tennis match. Foregoing the warm-up period invites pain and injury. The warm-up:
Increases the body's core temperature (slow jogging, brisk walking, etc.).
Increases heart rate and blood supply to the to the muscles.
Generates heat in the muscle and joint tissues, which makes them more flexible and decreases the chance of injury.
Provides mental focus.
Flexibility
Flexibility is the ability to move body joints through a full range of motion. Static stretching, a highly recommended flexibility exercise, involves slow, smooth movements and holding the stretch for 10 to 20 seconds. A static stretching program begins with the major muscle groups and continues to sport-specific stretches.
Shoulder and arm stretches
Trunk and shoulder stretch -- Stand with arms overhead "scratching" the back. Pull elbow behind head, and side bend. Repeat to opposite side.
Posterior shoulder stretch -- Stand, place hand on opposite shoulder. Pull arm across body. Repeat to opposite side.
Forearm flexor stretch - With elbow straight and palm up, use opposite hand to stretch the wrist back. Repeat to opposite side.
Forearm extensor stretch - With elbow straight and palm down, use opposite hand to stretch the hand down. Repeat to opposite side
Hip and leg stretches
Hamstring stretch -- Lying on back, bend leg to 90 degrees at the hip, hands behind the knee, and straighten leg. Repeat to opposite side.
Quadriceps stretch -- Standing on one leg, bend opposite leg toward the buttocks. Hold onto a bench or fence post for balance. Repeat to opposite side.
Groin/ butterfly stretch -- Seated, bottoms of feet together, hold onto feet. Using elbows, gently press knees toward the floor. Repeat to opposite side.
Crossover stretch -- Lie on back, arms outstretched and palms down, legs straight. Lift leg only and cross over body. Repeat to opposite side.
Piriformis stretch -- Lie on back, with legs in a figure four and pull "straight" leg to chest. Repeat to opposite side.
Calf stretch -- Standing, feet pointing straight ahead, and one foot behind the other. Keep back knee straight and lean body forward. Then, keep back knee bent and lean body forward. Repeat to opposite side, keeping the back foot flat.
Trunk stretches
Sport-specific warm-ups
When warming up on the court with the racquet, increase your intensity gradually: half speed to three-quarter speed to full speed. Perform:
Shoulder stretches with the racquet.
Groundstrokes, forehands, backhands, overheads and services.
Cool down
Follow the flexibility routine to cool down after an intense league championship or family grudge match.
John N. Panos, M.Ed., A.T., C., is the coordinator of athletic training services at University of Pennsylvania Medical Center, St. Margaret Sports Medicine Center. He is also the head athletic trainer for Fox Chapel Area High School in Pittsburgh, Pa.
Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.
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