Warm-Up
A warm-up period should be the first part of every training session or preparation for competition. When possible, with a group of four or more, form a circle on the court and have players face each other with plenty of space for free movement. Warm-ups are much more likely to be effective in a group setting. Players make each other accountable, and communication in the circle builds team spirit. The warm-up starts slowly and gradually involves all muscles and body parts. In addition to preparing the athlete mentally, the warm-up also has several physiological benefits.
The importance of a warm-up prior to exercise cannot be overstated. This is true even for a sport like tennis. Warming up raises the body temperature and prepares the muscles, nervous system, tendons, ligaments and the cardiovascular system for upcoming stretches and exercises. The chances of injury are greatly reduced by increasing muscle elasticity.
Warming Up:
- Raises body temperature;
- Increases metabolic rate;
- Increases heart and respiratory rate; and
- Prepares the muscles and nervous system for exercise.
The warm-up should include tennis-specific activities, such as short sprints, footwork skills and short court drills. Footwork warm-up may include side-to-side skipping in a similar way to the way one moves horizontally across the court during a game. Follow the leader in a group — be creative with stepping and skipping. Warm-ups consist of active motion leading up to more vigorous motion to elevate heart, respiratory and metabolic rates. The warm-up period should last 5-10 minutes and precedes training or competition. The warm-up is a part of a balanced training program to include the following basic sequence and components.
| |
| Activity |
Purpose |
Time (Minimum) |
| Warm-Up |
Heat muscles |
5 minutes |
| Stretching |
Increase range of movement |
10 minutes |
| Event-Specific Drills |
Coordination preparation for training/competition |
40 minutes |
| Cool-Down |
Reduces heat in muscles |
5 minutes | |
Stretching
Stretching is one of the most critical parts of the warm-up and an athlete's performance. A more flexible muscle is a stronger and healthier muscle. A stronger and healthier muscle responds better to exercise and activities and helps prevent injury. Please refer to the Stretching section for more in-depth information.
Flexibility is a major element in an athlete's optimal performance in both training and competition. Stretching follows tennis-specific activities, such as short sprints, footwork skills and short court drills.
Event-Specific Drills
Drills are activities designed to teach tennis skills. Progressions of learning start at a low ability level, advance to an intermediate level and, finally, reach a high ability level. Each athlete should be encouraged to advance to his or her highest possible ability level. Drills can be combined with the warm-up and lead into specific skill development.
Skills are taught and reinforced through repetition of a small segment of the skill to be performed. Many times, the actions are exaggerated in order to strengthen the muscles that perform the skill. Each coaching session should take the athlete through the entire progression so that he/she is exposed to all of the skills that make up an event.
