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A dynamic tennis warm up routine is a critical component for all tennis players to perform before all practices, matches, and tournaments. Its purpose is to properly prepare the upper body and lower body for the constant stopping, starting and the rigors of moving around the tennis court. Tennis is extremely hard on the joints and skipping the dynamic warm-up may result in otherwise preventable injuries.
What is a “dynamic” warm up? This simply means you are moving as you stretch. It differs from “static” stretching where you would hold a stretch position for 10 to 30 seconds while remaining motionless. When compared to static stretching, dynamic stretching has been proven to:
- Better activate the muscles you will be using when you play,
- Improve your range of motion,
- Enhance muscular performance and power
- Improve body awareness.
Your dynamic warmup should focus on the rotator cuff, back, hips, calves, hamstrings, IT band, and knees and should be completed right there on the tennis court. The workout should take approximately 15-20 minutes depending upon one’s age, the weather conditions, and any physical limitations that one is suffering from. If you don’t like keeping time, it should take as long as it takes to either remove an article of clothing such as a warm-up jacket or pants or get a light sweat, which indicates that the body is fully prepared for the upcoming practice or match.
The routine will be shorter when exercising in hot and humid conditions because the tennis player will get sweaty at a faster rate. On the flipside when performing the warm-up drills in cooler temperatures one will need to spend more time warming up the body to be properly prepared for the upcoming tennis training session.
Remember, a thorough workout will help prevent injury; improves your performance, improves coordination, and will help tennis players get ready for the physically demanding practice and/or match.
In this article I am going to share a dynamic warm-up exercise that tennis players can perform right there on the tennis court. Always remember when performing these individual exercises to use correct technique and listen to the body so you can achieve maximum value and prevent injuries.
Hamstring – Tennis Warm Up Exercise
This exercise is called Frankenstein walks, which is designed to stretch the hamstrings, hips, and calf muscles. For this exercise I recommend performing 2-3 sets for 10 repetitions on each leg right there on the tennis court.