Tennis is not a simple game and, like any other form of sports, it requires consistent practice, utmost dedication and the necessary techniques that you need to follow to attain perfection. TM Tennis Academy is a pro at offering the best tennis lessons, Singapore. They maintain the strictest teaching methodology to inculcate the best possible techniques to make you excel in the field. The world-class teaching and training classes of TM Tennis Academy have earned a commendable name and fame in the field.
The experts of the academy opine that you need to always do your warm-up stretching before setting on the actual game. It strengthens your limbs and muscles, preparing them for the oncoming hardships of the game. It even prevents them from getting hurt, making you more resilient in the court.
Importance Of Pre-Match Stretching
The game of tennis involves multiple directional changes, running and swinging. To incorporate these movements in the game, you need to be extremely flexible, strong, and mobile. Any sort of stiffness in these areas might make you prone to various kinds of injuries.
The muscles that are most worked during tennis include obliques and abdominals; hips, calf muscles and quadriceps; rotator cuff; pectoral, deltoids, forearm muscles, and biceps; triceps, Dorsi, trapezius, and latissimus.
Advantages Of Pre-Match Stretching
- Optimizes performance during the game
- Prevents from getting hurt or injured for longer sustenance on court
- Improves posture and reduces back pain
- Improves the overall muscular balance
- Increases the overall energy level
- Enhanced longevity on the court as a formidable tennis player
Pre-match stretching and warm-up is an indispensable part of the game itself. A serious tennis player will never dare to forget the warm-ups and cooldowns to retain their best forms for long.
Best pre-match stretching exercises.
TM Tennis Academy proudly houses the best tennis coach, Singapore. After years of careful study and thorough research, they have concluded that dynamic stretching is the best suitable form of stretching in tennis. It involves a variety of movements, strengthening all the relevant muscles required to play.
Dynamic stretching involves cardio along with other kinds of movements to improve the overall range.
- Ideally, you should begin with easy cardio of spot-jogging, skipping and jumping jacks for three to five minutes to speed up the heart rate
- Then gradually proceed to more dynamic stretches involving simple squats, reverse lunges and arm circle rotations
- Last but not the least, at the final stage of pre-match stretching you should incorporate shadowing. Here, you are required to practice the original tennis game moves off the court. This prepares your body to get used to the particular motions that are required during the game performance.
Types of pre-tennis stretches
As tennis involves rapid movements of muscles in various directions, stretching is essential to address different groups of muscles for enhanced performance. These four special dynamic stretches are ideal to incorporate during your practice routine.
- Straight leg march: This particular type of stretch targets the lower back muscles, glutes and hamstrings. For performing this, you have to stand straight and then raise your left hand to the hip level and then lock your knees. Then lift the right leg, stretching to reach up to the left hand. Repeat the reverse form, using the opposite limbs. Perform at least two sets with ten reps using each leg.
- Hand walks: This whole-body stretching includes straining your shoulders, core muscles and hamstrings. To perform this, you need to bend over till both your hands lie flat on the ground. Then walk with your hands forward till your back gets almost fully extended. Try to keep the legs erect and straight, gradually inching your feet in the direction of your hands, and repeat walking with your hands forward. Perform at least two sets involving at least five reps.
- Stretching trunk rotations: This helps to improve the overall stability and balance of the body. It targets the paraspinal muscles for better stability of the lower back. You must stand straight with the feet shoulder-width apart. Extend both your arms in front of you, placing your hands on top of one another. Then rotate your torso gently to each side. Perform this exercise in two sets, including ten reps.
- Lateral lunges: They strengthen the inner thighs, glutes and quads. You should stand straight with lowered hips to perform this. Maintaining balance, take a big step to one side with one leg, bend at your knee, keeping the other leg straight. Hold this position for a few seconds before switching it to the other leg. Perform this for two sets with ten reps.
Wrap Up!
The exclusive coaching plans of TM Tennis Academy incorporate the highest standards of teaching and training, inculcating one-to-one attention, addressing the exclusive needs of each of the students. Although there is a basic form of exercise, yet some students may need special attention for better performance. TM Tennis Academy is your destination to fulfil all your needs for tennis training.
