SPORT SCIENCE - Professional Tennis Registry

Essential Cool Down StretchesThere are hundreds of stretches and it’s quite simple to find them. Only a few are presentedhere, but they are among the best. Stretches here and on the next two pages tend to be morestatic.• Focus on slow, smooth movement and coordinated deep breathing• Inhale deeply → Exhale as stretching → Ease back slightly• Hold the stretch position for 15 to 30 seconds, while breathing normally• Stretch larger muscle groups first• Stretch the tight side first• Stretch within safe limits• Do not lock joints or bounceCalf StretchStart in a pike position, with the hands and feet onthe ground and the heels off the ground. Keepingthe lower back straight and legs straight, use gravityand body weight to press the heels slowly towardthe ground. Hold and repeat.Variation: may bend knees to stretch the soleus(straight legs stretch the gastrocnemius).© iTPALying Hamstring StretchLie supine and loop a towel, rope or stretchingstrap around the right foot. Bring the thigh closerto the body by pulling on the strap. Keep legstraight and both the back and left leg flat on thefloor. Hold and repeat.Variation: bend the knee to stretch the belly ofthe hamstring.PTR Practical On Court Applications for Sport Science 44