Performance Preparation
Dynamic Leg Warm Up for Beginners

Dynamic Leg Warm Up for Beginners

The dynamic leg warm up for beginners consists of 5 dynamic stretching exercises to improve stability and prepare neural pathways for explosive movements. The selected exercises for the dynamic leg warm up for beginners emulate movement patterns during tennis and target the major muscle groups. Since the warm up consists of compound calisthenic exercise activating...
22 Static Stretching Exercises For Tennis Cool Down

22 Static Stretching Exercises For Tennis Cool Down

Static stretching exercises are mainly being used after the workout or match to reduce muscle soreness the following day. Another aspect to static stretching is that you can improve overall flexibility or range of motion (ROM) at a particular joint. Having functional ROM is desirable for efficient body movement and transfer of energy capabilities. Both is...
15 Perfect Warm Ups That Prepare You For Your Match

15 Perfect Warm Ups That Prepare You For Your Match

Yes, you heard it before, a warm up is important and you should do it but why? Does warming up decrease the risk of injury? What stretches should you do? And when should you stretch – before or after you play tennis? You see the pros do it but why should you when you only...
How Flexibility Impacts Your Tennis Performance

How Flexibility Impacts Your Tennis Performance

Why is flexibility so important for tennis players? For one it can limit your ability to develop power! In last week’s episode I explained the benefits of a proper warm up routine. Today I will explain how flexibility impacts on-court performance because, often times, flexibility is an underemphasized training component by many coaches and hence...
Hip Flexor Stretch

Hip Flexor Stretch

The Hip Flexor Stretch can be used to correct tightness of the hip flexors; the stretching video demonstrates proper execution. The hip flexor stretch helps in reducing the risk of injury and aids in the muscle recovery process after long matches or practice session. Since most tennis players have tight hip flexors this stretch should...
Butterfly Stretch

Butterfly Stretch

The Butterfly Stretch improves flexibility of the hip adductors, reduces the risk of injury and aids in the muscle recovery process. During the butterfly stretch you probably want to use a mat for cushioning. Simply sit down on and move the bottom of tour feet together. Now grab your ankles with your hands, move your...
Seated Piriformis Stretch

Seated Piriformis Stretch

The Seated Piriformis Stretch is a static stretching exercise focusing on achieving flexibility improvements of the external hip rotators. Implementing the seated piriformis stretch into your regular static stretching routine is important because the external hip rotators are being activated during lateral movements such as moving along the baseline during ground strokes. The piriformis stretch...
Sumo Squat Stretch

Sumo Squat Stretch

The Sumo Squat Stretch mainly focuses on improving flexibility of the glutes and hip adductors; it also opens up the groin area. During the sumo squat stretch the athletes tries to sit down as low as possible, bringing the buttocks towards the heels; the sumo squat stretch is very helpful in reducing the risk for...
Static Hamstring Stretching

Static Hamstring Stretching

Hamstring stretching enhances flexibility of the hip extensors, reduces the risk for injury and supports the muscle recovery process. Hamstring stretching becomes important especially following speed, agility and quickness training or explosive hip flexion/hip extension resistance training because the hamstrings have to handle high force output. Hamstring injuries also can occur due to strength imbalances...