Tennis Warmup Guide

8/8/2019 Tennis Warmup Guide

1/20

Copyright 2006 Marion Kregeloh and Marin Movement Center

Tennis PlayersWarm Up and

Flexibility GuideIncluding Sport Specific

Stretches andFeldenkrais Movements


2/20

Copyright 2006 Marion Kregeloh and Marin Movement Center 2

In the 50s and 60s, it was easer to participate in the world of

tennis. No specific training program was being followed; other

than running laps, sprints and maybe doing some sit-ups and

push-ups.

Now we have gained more knowledge through sport science.

Athletes include training in mental skills, imagery, bio-

mechanics, Feldenkrais, yoga, nutrition, aerobics, flexibility andstrength training. Athletic preparation has become more whole-

body and even whole-person oriented.

To become a good tennis player, it is not enough to have good

stroke techniques. A balanced training program is crucial to de-

termine the quality of the play and keep you free from injury.

In this booklet, I am showing you how you can efficiently warm

up your body. This includes flexibility exercises as well as aFELDENKRAIS based movement series that prepares your body

for the demands of a tennis match. These demands on your body

include extreme range of motion, (like reaching for a lob), a vari-

ety of body positions, rapidly changing directions and angles,

reaching for a shot, quick stops, serving and more. Whew! As

you can see, tennis can really push your body to the limit.

An unrestricted, flexible and well balanced and integrated body

will help prevent injuries and improve performance significantly.

The Power of a Well Rounded Warm-Up


3/20

3 Copyright 2006 Marion Kregeloh and Marin Movement Center

The essentials of a well balanced tennis fitness condition are:

1. Flexibility

2. Strength

3. Endurance

4. Power

5. Speed and agility

6. Optimum body composition

7. Anaerobic and aerobic fitness

All these characteristics of being in optimum shape is due to the

many demands of a tennis match.

Throughout all these movement events, the player has to stay in

optimal balance. This means the body needs to have the ability to

adjust and respond in a timely manner while maintaining its neu-

tral alignment (forces are spread evenly throughout the body to

avoid overuse of the area).

This way our body can always move from the power point or

center. This means more power, more freedom of movement

and less risk of overuse injuries. The FELDENKRAIS method is

a superior approach to such body wisdom.


4/20


Risk Advisory

It is the nature of any exercise regimen to contain potential

risk of injury. The author of this program claims no liability

for any potential harm by doing these exercises. If you arecurrently under the care of a doctor or physical therapist,

check with your practitioner before you engage in any of

these exercises.


5/20


Warm Up For Tennis

The warm up plays an important role in the players condition and

helps to prevent injuries. This prepares you for the match. The

body benefits from increased tissue temperature and elasticity,

elevated heart rate and can respond more efficiently to stretches.

A passive way to approach above elements is the application of

moist heat, e.g. heat packs or jacuzzi. Of course, this it not con-

venient for everyones schedule.

Here are several ways to warm-up for tennis players:

A. Slow jogging or jogging in place or on a treadmill

B. Low intensity stationary cycling

C. Medium pace walking

D. Calisthenics

E. Jumping jacks

F. Large arm circles

Do any of these activities until you break out in a light sweat somewhere between five and ten minutes.


6/20



7/20


Static Stretching

After your 5-10 minute warm-up.

For all stretches, follow these guidelines for maximum effective-ness.

Move slowly and smoothly

Inhale deeply, exhale as you stretch to the point of motion,

below pain level and then ease back slightly.

Hold for 20 seconds.

Repeat 2-3 times

You are stretching too far if you feel pain.

Start with the tighter side of your body first.

Do not lock your joints.

Do not bounce.

Stretch larger muscle groups first.


8/20


Static StretchesTrunk and Shoulder StretchGently pull right elbow be-hind your head. Hold this po-sition while side bending tothe left. Switch arms andbend to the right. Keep neckaligned with spine.

Overhead stretchRaise arms over head, handscrossed, palms together. Gen-tly stretch arms backwards ashigh as you can. Comfortablyside bend to each side. Keepneck aligned with spine.

Posterior Shoulder StretchPlace left hand behind right

elbow and pull right armacross your body. Hold armin this position. Switch armsand repeat.

Shoulder blade squeezeInterlace fingers behind headand keep elbows straight tothe side while maintaining

upright posture. Pull elbowsback and shoulder blades to-gether. Keep neck alignedwith spine


9/20


Wrist flexion

Straighten elbow and bend wristback.

Wrist extensionStraighten elbow and bend wristdown.

Hamstring stretchStraighten leg out in front ofyou, knee straight and toes up.Opposite knee is bent with bot-tom of foot against oppositethigh. Maintain straight back.Reach hands towards foot.

Quadriceps StretchStand on one leg and bend op-posite knee grasping foot or an-kle. Tuck buttocks in and keepspine straight, not arched. Gen-tly pull knee back.


10/20


Adductor Stretch

Sit with knees out and bot-toms of your feet together.Gently lean forward, bendingfrom the hips, bringing chestcloser to your feet. Keepback straight. You can useelbows to put knees towardsthe floor.

Lateral Hip StretchBend both legs, feet flat.Place left leg over right knee.Gently lower both knees toleft until stretch is felt alongouter right hip or lower back.Switch legs and repeat.

Piriformis StretchStart with right leg bent withfoot on floor. Place left ankleabove right knee. Slowlybring right knee towards yourchest, hands holding right legbehind thigh.

Hip Rotator StretchLie on your back with legsstraight. Bend left leg 90 de-grees and place across right

leg on floor. Keep upperbody and arms on floor.Switch legs and repeat.


11/20

11 Copyright 2006 Marion Kregeloh and Marin Movement Cen-

Iliotibial Band Stretch

Cross right leg over the leftand lean right hand againstthe wall. Stand approxi-mately three feet from thewall. Gently push the righthip away from the wall. Youshould feel the stretch acrossthe outer hip. Turn aroundand repeat on other side.

Calf StretchFace wall with one foot ap-proximately two feet behindthe other, toes pointing for-ward. Lean trunk forwardwithout arching your back.Bend front knee and pressback heel into floor. Alter-nate legs.

Spinal TwistSit on floor. Place right footacross on outside of left kneeon floor. Place left arm infront of right knee and gently

turn trunk, neck and head to-wards right, looking overright shoulder. Switch legsand alternate sides.


12/20


Dynamic StretchingDynamic stretching simulates the sport specific movements with-out the impact.

Do just before playing.

Besides the following stretches, practice your forehand, back-hand, and serving while holding the racquet. Move in all direc-tions.

Hip and Torso TwistHold racquet horizontally ateach end. Lift right knee andbend right leg towards left

while moving arms towardsthe right. Alternate arms andlegs.


13/20


Dynamic Groin Stretch

Hold racquet in both hands atend of handle with head ofracquet on floor. Feet a littlemore than hip width apartwith toes slightly pointed out.Lean forward from hips andkeep back straight. Bend bothknees. Slowly shift yourweight from one leg to theother until you feel the stretchin your groin.. Move back

and forth and pause briefly oneach side.

Overhead StretchHold racquet on each end.Arms overhead, bend torsoleft and right, shifting weightfrom side to side.


14/20


Rock Climbing StretchReach arms overhead andmove arms as if rock climb-ing. Allow your torso tomove along. The oppositeheel will come off the

ground. You should feel thestretch on the side of yourtorso.

Rotation StretchHold racquet horizontallyeach hand on one end. Twisttorso side to side. You

should feel lengthening onthe side of your torso and rib-cage as well as spinal twist.Make sure to shift weightover your feet. Move yourwhole body, not just yourback.


15/20


FELDENKRAIS ExercisesThese movements are a combination of dynamic stretches withwhole body movements. They help you to improve your wholebody flexibility, reduce chronic muscle tension, prepare the bodyfor more efficient timing and speed, develop awareness of ourpower centers and are an ideal daily regimen. You can do any ofthese exercises at any time, not only before your match.

When done regularly, they help to improve your natural move-ment patterns in making movement easier, less efforting, reduces

stiffness, expand breathing capacity and make any part of a com-plete tennis conditiong program more efficient.

Many people have described FELDENKRAIS exercise as theideal anti-aging exercise.

It is the scientific movement approach that builds a healthy foun-dation for flexibility, strength, power and speed.

Repeat each exercise for up to 20 times or as desired. A daily five

minute routine will assist your body to adapt healthier and freer

movements. You may also notice a lasting improvement in pos-ture.


16/20


Feldenkrais Exercises

Squat and SpiralBend your knees, feet hip width apart. Bend from hips whilekeeping back straight. Come up to standing while reaching upand to the right with your left arm. Follow the movement withyour head and eyes. Return to squatting and repeat movement tothe other side.


17/20


Fold from the Center

Stand upright and bend hipsand knees while torso foldsdown and hands reach to-wards the ankles. Slowly re-verse movement. You shouldfeel lengthening in the spine.

Lengthen and Shorten ArmLie on your side with bothlegs bent with knees on top ofeach other. Arms stretchedout in front on top of eachother. Slide upper arm for-ward until you notice turningin your back and neck move-ment. Slide arm back andshorten it relative to oppositearm, turning torso and head inopposite direction. You maynotice the pelvis and kneemoving at the same time.

Opening the ChestLie on your back with kneesbent and feet standing.Stretch arms out to the side atshoulder level. Tilt knees tothe right while turning head to

the left. Alternate sides. Feelthe lengthening through thefront of your shoulders, chestand spine.


18/20


Opening Hip While Reaching With ArmLie on your back with left leg bent and right leg straight. Right

arm above your head on floor. Press left foot into floor, lengthenleft knee away from you, while left side of pelvis lifts off floorand left arm reaches towards right hand. Look towards hands.Feel the opening in your left hip joint while rotating back. Avoidover extension of neck. Slowly reverse movement and alternatesides.

Shoulder Arm Clock (Opposite page)Lie on your right side. Imagine a clock dial on the floor underyou. Move your left arm around the clock. Start with your arm

in front and move the arm clockwise allowing torso and head tomove along in each direction. Follow the movement of your leftarm with your eyes. Imagine your arm is being moved by yourtorso. Repeat. Then move counter clockwise.


19/20


Shoulder Arm Clock


20/20


Hands Holding Feet

Lie on your back. Bend oneknee at a time towards you.Reach and hold left hand toleft foot and right hand toright foot. Gently stretch oneside at a time, lengtheningright leg and right arm to-wards ceiling and then leftarm and left leg.

AuthorMarion Kregeloh, PT, CFP

is a physical therapist and certified Fel-

denkrais practitioner with 20 years ex-

perience in rehabilitation, work injury

recovery, functional integration andaquatic therapy. Her whole body

physical therapy methods and educa-

tional programs help athletes become independent in their fitness

programs and give them tools for life that help prevent future in-

juries. You can reach her at Marin Movement Center 415-461-

7528 or at http://MarinMovemement.com.

Documents

Tennis Warmup Guide