Tennis Strength and Conditioning – Some Key Ideas

In any sport, a targetted exercise regime will bring benefits. A tennis strength and conditioning programme should help bring greater energy to your shots and extra stamina, but without compromising your speed round the court or making you sluggishly muscle laden.

Your tennis strength and conditioning work needs to be designed so you can deliver power quickly and with force – and be able to maintain that over a long period of time. This means that once you have a good basic level of fitness any work with weights should be done with vigour – less weight and more dramatic repetitions will mirror what you do when you strike the ball.

There are two areas which will need special attention thanks to the unique demands of tennis. They are the forearm and the wrist, plus the rotator cuff. Work on strengthening these areas will definitely bring benefits and cut down the chances of pain and injury.

This doesn’t have to be expensive either, you could use some hand weights – or even save money and use some baked bean cans or something similar.

It can be difficult when doing tennis strength and conditioning exercises to make sure your body is balanced though, focusing on one area too much can lead to a rather lopsided feel. So make sure you incorporate some other general exercises into your routine.

The good news is that even one ninety minute session a week will bring benefits, especially for recreational players. If you use that time constructively your tennis strength and conditioning efforts will bear fruit.

Yoga Stretching Routine for Tennis Players

Article by Roxanne Daniels

Starting a stretching routine into your exercising will boost your results in any sports activity. Tennis demands cat-like reflexes with quick bursts of strength and swiftness. These types of short movements might not permit the muscle tissue to extend their full-length. When muscle tissues are strenuously used they come to be tight and can lose their elasticity unless correctly stretched. Yoga exercises may boost the body’s range of motion plus restore the elasticity of the muscle tissue. Without any muscle elasticity you will not be capable of performs at the greatest capability. A sound stretching routine can provide that edge on the court.

Using yoga techniques makes it possible to re-train the muscle tissues so they learn that it is acceptable to go beyond their usual restrictions. Nearly all tennis players perform in a continual state of muscle tension. Yoga trains our body to relax muscle tension. Learning to begin your match in a relaxed condition could mean obtaining an extra step on the ball.

Yoga breathing exercises may help improve endurance and energy. Whenever exerting in sports activities or exercise we frequently hold our breath as a way to create power. Yoga trains the body to produce strength via breathing control. Holding your breath at points of effort requires a lot of energy that may be made use of throughout long sets or matches.

It is possible to discover the appropriate breathing form when carrying out a yoga pose. Breathe out through the execution of any pose until you feel the muscles’ full length of stretch (maximum resistance). Under no circumstances hold your breath. Breathe normally and tune in to your body. Maintain the pose for thirty seconds, and then release the pose gradually. With continued practice of yoga poses you can soon be able to implement breathing techniques in day-to-day workouts.

The Spine TwistOne particular yoga stretch that would be ideal for tennis players would be the simple spine twist. Adding that in your stretching routine is wonderful, particularly for rotational sports activities. It helps increase overall flexibility in the shoulders, back and hips. Remember to implement the breathing technique to this pose. This stretch will allow you to maintain sideways mobility of your spinal column. It is easier to watch that one instead of to attempt to explain.

Mind & BodyAll the physical benefits associated with yoga, such as increased power, endurance, balance, and flexibility; help tennis players satisfy the demands of the activity. Your body is continuously being put out of balance while taking part in tennis. Your elbow and wrist take a beating plus your knees, calf muscles, and ankles. As we lunge for passing shots and during the serve your back gets twisted and jerked out of alignment. Anyone who has ever played sees that tennis is very challenging to your entire body. Adding a stretching routine in your training can assist restore the balance and suppleness to your muscle tissues. Try these types of yoga techniques to increase your mobility and give you the edge on the court.

1. Tree pose (vrksasana) to strengthen the thighs and legs, open the hips, and increase sense of balance and coordination. 2. Triangle pose (trikonasana) to strengthen and stretch out your hamstrings, open the chest area, and promote stability. 3. Warrior II pose (virabhadrasana II) to strengthen quads, calf muscles, and Achilles’ tendons; expand range of motion; and teach you to move through the hips.A complete body conditioning and flexibility stretching routine is crucial to the serious tennis player. Yoga techniques may be the advantage you’ll need in growing your game. Yoga can help your game on numerous levels, most notably working on your overall flexibility, strength, balance, injury avoidance as well as mind control, all that can enhance your tennis game and over-all well-being.

Easy Yoga poses with basic stretching and simple body conditioning. After this 9 minutes session you will feel relax, restore and re-engerized! Buy this DVD www.yoga4man.com Namaste~ Vicki
Video Rating: 4 / 5