Warming Up and Keeping in Tennis Shape during the Winter
I recommend staying active, taking long brisk walks and then coming back and stretching for 20-30 minutes. If you really want to improve your tennis for this coming season, begin working on your leg strength and agility. “There’s no doubt about it, tennis is a leg dominated sport.” Your strokes are only as good as your legs getting you to each shot. If you take a moment, notice that almost all of the professional players now have much more development in their legs than in their upper torso.
When you come back from that long brisk walk, begin doing the following exercises in the weight room.
1. Do small squat thrusts. Start with 3 sets of 5 and then build up to 8-10 reps.
2. Calf extensions: Take one of the steps that are used for aerobics. Stand with the balls of your feet on a step or platform, with your knees slightly bent and your heels below the level of the step. Contract calves and pull heels up until you’re standing on the balls of your feet, maintaining a slight bend in your knees. Hold for a few seconds and then lower down slowly. Repeat this exercise 5-8 times for 2 sets and then try to increase to 10-15 times.
3. Quadriceps Extension: Using the leg life machine, sit so knees are aligned with the axis of the machine. Place very little weight so you can do 2 sets of 8 with little effort. Contract your quadriceps and begin pulling up until your legs are fully extended. Hold for a few moments and then lower slowly.
4. Hamstring Curl. Lie on the bench with your heels under the pads in position. Select a light weigh you can do for 2 sets of 8. The motion should be slow, pulling up toward your buttocks and then lowering slowly back into position. Once you are finished then be sure to stretch your entire body for the cool down.
If you begin this now, you’ll be ahead of the game come spring. Your tennis will improve and there will be less chance of injury. Let’s look forward to spring and stay in shape. |
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