Warm Up Introduction

Key Points

• Prepares athletes physically and prevents injuries
• Importance of Warm-Up:
• Often neglected but crucial for preparing the body for practice or a match
• Helps elevate heart rate and warm up the body for complex movements on the tennis court
• Essential for quick changes of direction
• Warm-Up Exercises:
• Knee Hug and Monster Walk:
• Increase mobility and prepare for directional changes
• Skipping:
• Excellent for developing agility and footwork
• Enhancing Physical and Athletic Capabilities:
• Include exercises and drills tailored to tennis movements
• Helps in skill acquisition and developing athletic movement
• Prevents injuries by ensuring full preparation
• Comprehensive Warm-Up Program:
• Addresses mobility, agility, and mental preparedness
• Important for match day preparation
• Match Day Preparation:
• Traditional hitting 1-2 hours before the match
• 15-20 minutes before the match, perform the same warm-up routine
• Focus on mobility and mental readiness
• Perform exercises like ball drops to enhance reaction time and focus
• Pre-Match Routine:
• Start with skips to feel the ground and improve ground reaction force
• Increase mobility through exercises like karaoke
• Enhance movement through hips, ankles, and thoracic spine
• Perform exercises to excite the nervous system and focus
• Finish with visualization and specific movement patterns