In tennis, players have to be ready for different types of intensity. Tennis match consists of short and long rallies so players can’t specialize just in one category if they want to be effective against different types of rivals. To make sure that players practice effectively and prepare for the possible challenges, they have to make specific physical warm-ups that will positively impact the possibilities of their bodies.
Tennis players put a lot of pressure on their bodies because of the necessary actions that they have to perform daily. Training sessions as well as fitness workouts require bursts of energy and put muscles into a heavy workload. It simply means that players can improve their performance only if their bodies allow them to do it so any weaknesses in the physical preparation will significantly limit the possibilities of improving the overall performance.
Most of the tennis players love to play tennis and compete in tournaments. These activities are fun and interesting because of the constantly changing environment. The same players don’t like to warm up with the same attitude and they don’t pay attention to the details that have a big impact on the reaction, speed, and injury prevention (There are many reasons why players skip warm-ups. Read about them here). It is crucial to understand the influence that warm-up has on the body’s performance and take care of this aspect before every activity. Players who neglect proper physical warm-up have problems with achieving a high level of play as also they are at more risk of possible injury that can stop their career.
Great results come from great preparation. Top tennis players are aware of that and they dedicate a significant amount of time to make sure that the body will help them to achieve the highest possible level of their strokes. Here are the golden rules related to effective physical warm-up:
Combine general and specific exercises
Physical warm-up has to prepare the whole body for the activity but also has to be specific to meet the demands of the type of sport that tennis players participate in. They should always think about getting their respiratory, muscular, and nervous systems ready to allow them to play their best tennis. It is possible to achieve this state of physical performance only if general exercises are combined with specific tennis variations. It simply means that players have to be aware of these nuances and they can’t shorten the warm-up time because they risk improper preparation.
Finish with high-intensity
The warm-up part precedes the actual performance on the court. Less advanced and less conscious players use the first minutes of the practice to get the feeling of their own body and to gradually increase the intensity of their own movements. Top players start at their best right from the beginning because their bodies allow them for that. If you want to be the best, you can’t waste time on the court for the things that you should do before. Make sure that you finish your warm-up routine with high-intensity exercises to get your heart rate up and to make your muscles ready for the improvements from the first minutes on the court.
Adjust to the daily state
Every day is different. Players should have their warm-up routines to be systematic with their approach but it doesn’t mean that they shouldn’t change their exercises from time to time. Being aware of own daily state is crucial to deciding about repeating own routine or making some necessary changes. If a player is really tired on a given day or feels sleepy because of the weather conditions, a warm-up scheme has to be adapted and different exercises should be implemented to prepare the body for the current conditions. The player’s biggest asset is the skill of adaptation and it has to be used also while performing warm-up drills.
Many players don’t like to warm up but they would love to play well and win. A positive score can’t be guaranteed but by giving their best during the preparation time, players increase the chance to play their own best tennis. To become a champion, you can’t do only what you like but you have to do what’s necessary, and physical warm-up is a priority to transfer skills effectively from the training ground to the competitive environment.
Marcin Bieniek is a professional tennis coach. You can contact Marcin through his personal coaching website http://marcinbieniek.info. Marcin has been working with USTA, top 50 ITF and WTA/ATP players. Author of tennis book “Tenisowy Olimp” and frequent contributor to TennisPro and TenisKlub magazines. He was a speaker at International Coaching Tennis Symposium 2016 and 2021 at Hilton Head Island, USA.
