Dynamic warm-up and flexibility training are important components of any pre-practice or pre-competition regimen because they assist prepare the body for the demands of today's tennis game. A good warm-up accomplishes five crucial objectives for tennis players:
1. Raises body temperature, allowing muscles to function more effectively.
2. Prepares the heart and lungs for strenuous exercise.
3. Actively stretches muscles to prepare them for the stresses encountered during tennis.
4. Instills appropriate movement patterns and tennis coordination.
5. It stimulates the neurological system and causes the brain to communicate with the muscles.
A dynamic warm-up that includes moving stretches accomplishes all these tasks. Pre-workout and pre-competition warm-up routines typically focus on static stretching. This type of stretching is still important for maintaining flexibility and joint range of motion, but it should be done after the game, not before a workout or competition. can reduce the strength and power your muscles can produce, and this impairment can last for an hour or more.
here is a list of dynamic Warm-up exercises:
• Jogging with Progressive Arm Circles (jog or backpedal)
• Knee-to Chest Tuck (maintain proper posture)
• Side shuffle (Push off inside leg, swing arms across body)
• High step with trunk rotation (same side)
• Three-way jumping jacks (x 10)
• Lateral lunge (push hips back)
• High knees (Knees up, toes up)
• Butt kicks (knees down, slight forward lean)
• Reverse skip with hip rotation (knee up and out)
• Sprint 50/75/100% (proper running form)