SPORT SCIENCE - Professional Tennis Registry

Best Practices for the Warm UpA warm up prepares the body for rigorous activity. A practical warm up for a tennis match orteam practice may last about 10 minutes, but 15 to 25 minutes is common among seriousathletes. The effects are an increase in blood flow, oxygen and body temperature by typically(1-2˚C), which allows muscles and tendons to become more flexible. Synovial joint fluidloosens up with movement and warmth, so the range of motion improves. A good warm uphelps reduce chances of injury and involves three phases for tennis: a light aerobic exercise,dynamic stretching and light hitting.1. Jog or do some light aerobic activity for several minutes.2. Add some light dynamic stretch for the legs, such as skipping or butt kicks.3. Continue with increasingly rigorous dynamic stretches and activities for the lowerbody.4. Add dynamic stretches for core, shoulders and upper body.5. End with some higher intensity exercises that involve the whole body or mimic tennisstrokes and movement.6. If playing in a tournament, about 25 to 30 minutes before the match time, go througha light warm up, starting with either jogging or biking, if there is a gym available.About 15 minutes building up to a moderate intensity should be sufficient. Then whenthe player actually gets on court with the hitting warm up, their body is ready to pushharder.PTR Practical On Court Applications for Sport Science 30