tennis warm up

[Tracy R.]

Cathe-

I am taking a tennis class this spring and the teacher “volunteers” one of us to warm up the class at the beginning of each session. My number hasn’t come up yet, but is sure to soon. The warm ups so far have been pretty laughable, even the first class, when the teacher warmed us up (pretty much a little running in place, then right into a few stretches, 1-2 minutes tops). Do you have any suggestions for a 2-minute warm up for tennis so I don’t make an idiot of myself when it’s my turn?

Thanks-
Tracy

 

[Cathe Friedrich]

Hi Tracy! Wow, they are warming up in 2 minutes? I don't think I can recommend a warm up that short. I'd say a 7 warm up would be a length of time I would rather recommend.

For the first 3 minutes do large active movements with you legs to get the heart rate up and blood flow to the muscles. Then I would do motions that simulate the motions of playing (ie: swinging arms as if you were going to serve)while still doing large leg movements. After 4 minutes into the warm up, I would do a light shuffle of the feet to warm up the ankles and feet. Then take it to a jog for a minute. Finally, slow down a bit and work into a light stretch for the calves, hamstrings, quads, and inner/outer thighs.

Good Luck!

 

[Tracy R.]

Thanks Cathe! I'll try this out when it's my turn.