What are the main muscles that are essential in tennis?

What i mean is, when one is warming up, what are the specific exercises he has to do to develop the muscles that are essential in tennis?

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  1. Inky Pinky Ponky, 13 April, 2010

    Q: What is a dynamic warm-up?

    A: A dynamic warm-up is essentially stretching with movement and it represents a relatively new way of thinking about preparing your body to play tennis. A dynamic warm-up typically involves performing exercises like arm swings, lunges, and trunk twists – Exercises that warm the body up and get the muscles working. This has been shown to be a very effective way for preparing the body to play tennis.

    Q: What does a dynamic warm-up do for the body?

    A: A dynamic warm-up does five very important things for a tennis player.

    1. It increases your body temperature. At slightly elevated temperatures muscles are able to contract more efficiently and generate greater force.
    2. It primes the cardiovascular system and gets the heart and lungs ready to engage in vigorous activity. This helps to deliver oxygen to working muscles more efficiently.
    3. A dynamic warm up elongates muscles actively. This improves joint range of motion as well as the body’s ability to handle the forces experienced during play.
    4. It helps to engrain proper movement patterns. This will in turn lead to improved on-court technique and performance.
    5. The dynamic warm-up wakes up the nervous system and gets the brain talking with the muscles, allowing your muscles to work more efficiently.

    Q: Shouldn’t a warm-up include static stretching?

    A: If you are like most people, when you hear the words “warm-up” you think of a pre-practice or pre-competition routine that contains static stretching – the type of stretching where you put a muscle under light tension and then hold that position for 15-30 seconds.

    However, recent research has shown that static stretching may not be appropriate when preparing to play tennis because it can reduce the amount of force and power the stretched muscles can generate. These effects can last for more than one hour after stretching. Obviously, power and explosiveness are important aspects of today’s game. Therefore is recommended that a dynamic warm-up be performed before every practice or competition instead of static stretching.

    Q: Does that mean that static stretching bad for you?

    A: Static stretching is still very important for tennis players since it helps to improve flexibility and joint range of motion – the issue is more about when it should be performed. Regular static stretching should still be a part of every player’s training program. However, it should be performed after a practice or competition, during a cool-down period, and not as part of a warm-up routine.

    Q: Are there any other guidelines that should be followed when performing a dynamic warm-up?

    A: There are some general guidelines that should be followed when performing a dynamic warm-up. Some things to think about include:

    • Each dynamic warm-up routine should follow 3-5 minutes of a light general warm-up activity, something like jogging, riding a stationary bike, or jumping rope.
    • Follow the dynamic warm-up with some light hitting. Do not go right from the dynamic warm-up to all out play.
    • You do not need to rest for long periods of time between exercises; 15-30 seconds of rest should be enough to recover for the next exercise.
    • Dynamic warm-up exercises do not need to be performed on a tennis court. You can use a gym, a field, or anywhere you have enough space to perform the exercises safely.

    Q: Where can I get more information on dynamics warm-ups?

    A: The USTA has just released a DVD called “Dynamic Tennis Warm-Ups” that is packed with ideas to help you warm up before playing. You can purchase this DVD by contacting Human Kinetics at http://www.humankinetics.com or by calling them at 1-800-747-4457.

  2. Gerry M, 13 April, 2010

    In womens tennis, I believe it is the tongue muscle!

  3. Alexiares, 13 April, 2010

    Essentially, you should ALWAYS stretch every part of your legs and ankles. Move your wrists around. Abrupt, quick movements could bring you to an injury easily in your ankole or wrist without warming it up. As you get better, depending on the type of player you are, you will know what you need to stretch after figuring out your techinque style and which muscles you are using exactly. EVERYONE has a different-styled serve, forehand etc.

  4. dennisfortennis, 13 April, 2010

    It depends on your technique, If you muscle hit or use a whipping action. But in either case, run a bit before playing to bring up the body temperature.

  5. Steven V, 13 April, 2010

    Do some laps and jump around a bit. Like some jumping jacks and squts. To warm up. But if you want to develop muscle for tennis do alot of sprinting and explosive types of workout cuz tennis is all about quickness and chging directions not endurance. So you should never run more then 400 meters try to get your 40 yard dash and 100 meters as fast as possible and Suicides are great for makeing you quick.

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