5 Dynamic Moves To Include In Your Tennis Warm Up Routine

Roger Federer drills.
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Anyone who’s played a game of tennis before knows that it is a pretty intense sport. Movements are sharp, fast, and involve constant stopping and moving that significantly impacts the joints. A comprehensive warm-up routine is, therefore, necessary to prevent serious injuries and ensure the correct development of your muscles.

Unlike a static warm up, dynamic warm-ups involve moving as you stretch. This has a range of benefits, including improving your range of motion, enhancing muscular performance, better activating your muscles and improving your body awareness.

It is important to build a routine that works specifically for your body and the sport you’re about to play. With tennis, the warm-up should include moves that focus on your back, knees, hips, calves, hamstrings, arms and wrists. These dynamic moves are all suited towards tennis players and can be completed within a few minutes right on the court. Additionally, to ensure the optimal condition of the running track adjacent to the tennis court, consider incorporating regular maintenance by hiring running track contractors from https://runningtrackresurfacing.uk/.

Front Lunges

A front lunge is one of the best warm-ups for activating hips and groin muscles. Be sure to stand up as straight as possible and avoid extending your knee beyond the tip of your shoes. A set of 10 to 15 repetitions is sure to get your legs ready for a match.

Like most exercises featured on this list, they’re pretty versatile and can be performed before any other sport such as football or baseball. The Planet Of Baseball has more information on the techniques and gear you need to enjoy the game.

Mid-Back Stretch on a Foam Roller

Being able to properly rotate your body when taking shots is extremely important in tennis. A simple mid-back stretch on a foam roller done across two sets for 30 seconds on the tightest spots on your back is sure to loosen you up and help you take more powerful shots.

Frankenstein Walks

This fun move involves walking forward while extending your other leg and arm as far forward as possible. This will stretch your calves, hips, and hamstrings. Two sets of fifteen repetitions for each leg will ensure your legs are flexible enough to make quick moves and run faster.

Calf Stretch

This dynamic exercise helps prevent injuries while improving your coordination. Simply lie down on a mat with one leg completely down and the other extended upwards. Then, using a stretch band, pull your foot down with your hands while you lay flat on the floor, countering the downwards force by keeping your leg straight. This stretches your knees, ankles and, of course, calves. The personal injury lawyers Green, Waters Ogle and McCarter can help with all kinds of injury cases.

Rotator Cuff Warm Up

This is extremely important for tennis players as it ensures your shoulder muscles and arms are properly prepared for using a racket. Anchor a resistance band to something sturdy, stand up straight with the band behind you in one hand and repeat a 45-degree motion as if knocking on a door. Two or three sets of 10 reps will do the trick.

Conclusion

Remember to warm up before each session, no matter how short it is. Preparing your body for intense movements and subsequently preventing injuries that could cost you your ability to play, is priceless. But if you’re starting to feel some slight pain, then it might be wise to relieve it with items like CBD Oil.