20 Mins Training For Tennis Players

By Author: Carl Rooney
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20 mins Training for Tennis PlayersGetting ready for Tennis Season and the Summer Games!Want to be better prepared than your opponent? Dream of playing like the pros in the Summer London Olympic 2012 Games? Take it from Olympian, Dr. Andrea Wieland, being prepared is connected to proper warm up! When people think about Tennis Training Exercises, they often pull out their rackets, do a couple of twists, reach down toward their toes, bounce a bit, then jog in place for 5 or 6 steps and then trot out to the baseline and start wailing the ball  at the person on the other side of the net. Dr. Andrea  Wieland (aka Dr. A), author of Every1Fit’s, Tennis Fitness Training Program, has this to say,  "There’s ...
... a better way for your body and your mind to get physically and mentally ready." The result? More fun,higher performance, and greater enjoyment of your tennis game!Why bother warming up?
1. Prevent injury! Cold, tight and stiff muscles and bodies result in unnecessary injuries. 
2. Get mentally and physically ready to go.  A proper warm-up not only warms up your body for great form, but also your mind for high performance. What to do:  Here’s the common Training for Tennis practices, get up to 90% maximum heart rate before you start your practice or match by working your way up to that intensity. Develop fast feet, stretch your body dynamically, gain confidence, focus and steady your mind.20 mins Training for Tennis PlayersTennis Training Exercises #1 Start easy. (5-10 minutes). Light jog, loose movement. You do not need to be on the court, but it’s helpful to pretend as if you are on a court. You can do this in the parking lot, or along the side-street near the club. By the way, you CANNOT care if people see you and think you are weird. Let that go!! Include: Light skipping Zig-zag running; every 3-5 yards change direction Side slides with preparatory step for a stroke to the forward-hand. Make a strong practice swing (no racket needed) and return to imaginary center-line. Repeat to the backhand side (3 to the forehand/3 to backhand). Backward running Backward running with turn and short sprint. Repeat 3-5 times. Backward running on a 45º angle (3 to the Right/3 to the Left) High-knee (10 steps) with short burst sprint (about 10 feet). You can “practice’ half-volleys, and then sprint to an imaginary net for forehand volley, or backhand volley, then turn and sprint for overhead. Butt kickers for 5-10 yards. Repeat x 5.Tennis Training Exercises #2. Steadily increase the intensity (5 minutes). Again, you don’t need to be on the court for this.  Repeat the above working up to 90%. The total warm-up should be about 15-20 minutes to get a sweat on, gain your fast feet, and feel loose and confident.

Tennis Training Exercises #3. Dynamic Stretching & Balance (5 minutes).10-15 each leg. Take your time, hold stretch for 15-20 seconds. Walking Pull knee to chest: While walking, pull one knee to chest while rising up on the ball of the foot on the standing knee. Leg Swings. Dynamically swing your full leg Forward & Back. Then side to side. 15 swings each direction, each leg Tin Soldiers. Walk like a Tin Soldier with Straight leg reaching up toward opposite straight arm-try to touch hand. Tippy Bird. Similar to Tin Soldier, but this time you touch the ground. Straight leg walks while bending at the waist with flat back to touch opposite hand to opposite standing foot on the ground. Use your core and hamstring to pull up. Then walk into the stretch on the opposite leg. Walking quad stretch. Walk and pull ankle to butt to stretch your quad, hold, balance and then walk into stretch on other leg. Finally get on the court and start with easy “mini-tennis” inside the service lines.  So you and your partner start with easy strokes and gradually work back to the baseline for full strokes, making sure you warm up volleys, overheads and serves.Tennis Training Exercises #4. Mentally warm-up at the same time. Your warm-up should include a mental warm-up while you are engaging in your physical warm-up.  So, as you are moving you are imagining yourself moving with confidence, strength and power. Trusting yourself, trusting your training and trusting that you know how to play the game with focus, ease and grace. Upon completion, you are warmed up to 90% of max performance, confident, relaxed, focused and ready to go!
    
By bringing awareness to a proper warm up, my hope for you is that you recognize that you can improve your confidence, consistency and readiness to compete regardless of the conditions. I also hope you noticed that a mental warm-up is as important as a physical warm-up; they go hand-in hand.What have you learned from this article?  What are you willing to implement on a more consistent basis? This routine is not just for the big matches! It's an ever-match thing. What has prevented you from warming-up fully in the past?  Are you able to recognize the connection of a proper and focused warm-up to great performance? Do you find that you tend to just show up on the court and start hitting from the baseline? What insights have you gained about how you typically warm up, and what you need to adjust? E1Fit Plans cover the proper warm-up prior to agility, speed, and explosiveness training, practice and playing, providing you with exact instructions on what to do. Consider investing in a 4 week pre tournament plan, a 8 week preseason plan or a 12 week off season plan so you can take your physical, mental and nutritional performance to the next level! Go to E1Fit.com and choose your Sports Training Programs. JUICEPLUS+Your Nutrition: At the E1Fit.com website, you may also purchase JuicePlus+; a whole foods concentrate of fruits and vegetables that are juiced, dried and conveniently available in capsules. This whole food provides you with the benefit and the power of antioxidants and ant-inflammatoriesessential for athletic and health performance and recovery. E1Fit is impressed by JuicePlus+ products due to the scientific and medical community that supports its usage for athletes and the prevention of medical issues. Please learn more at www.e1fitjuiceplus.com.