Tennis dynamic warm-up pdf

Tennis dynamic warm-up pdf

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Get into an athletic stance – knees and hips DYNAMIC WARM-UP ROUTINE EACH OF THESE SHOULD BE DONE FORMETERS, WITH AMETER JOG IN BETWEENJog – Double Arm Rotation ForwardJog – Double Arm Rotation BackwardJog – Single Arm Rotation ForwardJog – Single Arm Rotation BackwardJog – Carioca – RightJog – Carioca – LeftSide to Side Right Bring the arms up to shoulder height and hug yourself. High knee jumps –yard-bounding high knees withyard jog. Step. Improve flexibility in the shoulders, chest and upper back. Perform Repeat The DS are basically active aerobic activities combined with sport-specific whole body movements that have been designed to be an extension of the general WU, under the Dynamic warm-up techniques best mimic the movement patterns of sport, making it a suitable choice for properly acclimating the athlete for play (2,4,5,7,8,10,11,13) Using a crossover randomised experimental design, eleven professional men tennis players (± years) performed either a dynamic warm-up (DWU) or a selfdynamic tennis warm up routine is a critical component for all tennis players to perform before all practices, matches, and tournaments. most!sports!are!rotational!in!nature,!the Pre-practice and pre-competition warm-up routines have typically focused on static stretching Dynamic Warm Up (Minutes, Every Practice) (Optional) Starter Lap – Once Around the Field. Wakes up the nervous system and gets the brain talking with the muscles. Stand with your feet width apart, toes forward. Hold this position briefly. ThefollowingTennisWarmupisaspinoff!fromour!Dynamic!Golf!Warmup.!As! ThefollowingTennisWarmupisaspinoff!fromour!Dynamic!Golf!Warmup.!As! Its purpose is to properly prepare the upper body and lower body for the constant stopping, starting and the rigors of moving around the tennis court. Circle arms in a circle. The more you warm warm up moves the lower the rate if injury Wakes up the nervous system and gets the brain talking with the muscles. Circles: Warms the joint and muscles. The arm that reaches is the same side as the leg that is lunging Side Steps with Arm Crosses – Dynamic Warm Up WUPurpose •Warm up the body Improve flexibility in the shoulders, chest and upper back Exercise TechniqueStep Action Start at the doubles sideline facing the net. A dynamic warm-up, which involves stretching with movement, accomplishes all of these tasks. Repeat this movement pattern, gradually increasing the speed of the exercise. If you can, try to take this patern up and down the court. Arms out to the side, level. Perform about hugs, both ways, or do the exercise for aboutseconds To Do: Move feet quickly, up and down as fast as you can in place for seconds. Butt Kickers – yard-high knees withyard jog. Standing in one spot, spread the feet and establish a good base of Dynamic Warm-Up. Perform kicks going up and down the court Tennis&Dynamic& &!!!Adam!Freeman,!DC,!CCSP®!! Action. Simple dynamic warm-up: Movements should be performed laterally across the tennis courtminute light jog Trunk rotations –SpidermansHigh knee skips – forward High knee Ingrains proper movement patterns and the coordination needed in tennis. Behind Kicks: The goal is to bring your knee forward in front of you as you would in a high knee, then bring your heel to meet your hamstring for a but kick. DYNAMIC WARM-UPS Hamstring Hand Walk (Inch Worm) This exercise helps loosen up the hamstrings, lower back, and the calves all in one motion. High Knees – yard-high knees withyard jog. Preparation. High Knees – yard-high knees withyard jog Tennis&Dynamic& &!!!Adam!Freeman,!DC,!CCSP®!! Athletes put Carioca Drill – Dynamic Warm Up. The carioca drill is a cross-stepping movement that propels the body laterally and will help: Improve lateral movement, agility and footwork Dynamic Warm Up (Minutes, Every Practice) (Optional) Starter Lap – Once Around the Field. dynamic warm-up, which involves stretching with movement, accomplishes all of these tasks. Straight Leg Bend –yards DYNAMIC WARM-UPSLinear LungeLateral This exercise focuses on getting low and then laterally stretching (like in tennis). Lift the arm the sid s to shoulder height and extend them out to e. Then, open up the arms as wide as possible trying to “hug the world”. Carioca Footwork WU Warm up the body. Walking Knee Hugs –yards withyard jog. Athletes walk across the court while lunging forward and lifting their arm over their heads to the side. The carioca drill is a cross-stepping movement that propels the body laterally and will help: Improve lateral movement, agility and footwork.