Dynamic Warm Up - Get Moving

Dynamic Warm Up Question

Have you ever pulled a muscle standing still?

Hopefully the answer to the above question is no.

Think about it then, does running up and down the court a few times before performing a few (static) stretches represent what happens when you start playing tennis?

If you said NO then you would be correct, so why do I see so many players doing exactly this as their warm up?

Why would you want to prepare your body in that way, what is the point?

These are the main reasons you need to warm up.

• Increase core temperature and suppleness of musculoskeletal tissue.

• Increase heart rate and therefore blood (and fuel) flow.

• Increase activation of the Central Nervous System (improve co-ordination, skill, reactions etc).

• Increase the speed, efficiency and force of muscle contraction.

The main problem with the "typical warm up” is that it does not adequately prepare you for the demands of the game. Jogging in a straight line is not representative of the sport of tennis and normally has minimal effect on body temperature.

Static stretching is performed slowly either standing still or sitting and whilst it can be useful at the end of a session for increasing range of motion, before you start it reduces power output, causes a drop in body temperature (negating any gains previously made from jogging) and bears no resemblance to the very active contraction - relaxation process that occurs between muscles when you play.

This Is Where The Dynamic Warm Up Comes In!!

Follow these guidelines to get you ready to perform at the top of your game!

Replace jogging with a more dynamic series of movements that include skipping (no rope), high knee drills, butt flicks, crossovers and progressive shadowing.

This should take about 5 minutes and you should be breathing quite heavily by the end.

Use dynamic forms of flexibility like walking quad stretches, lunges and high kick walks along with some leg and arm swings in all planes of motion.

This whole process is very important for the preparation of the muscles to perform dynamic movements and should take about 15 minutes.

Example

An example of an on court dynamic warm-up sequence would be:

Skipping forwards & backwards

Side shuffles

Carioca

Butt kicks

High knees

Zig Zags

Walking quad stretch and high kick walks (hamstrings)

Walking Lunges

Leg and arm swings (use racket)

Shadowing (build up to 100% intensity)

Once you are sweating and are able to perform your shadowing at full speed, you can consider yourself warmed up for the training session or game.

So, use progressive dynamic warm ups (and warm downs) to “hit the ground running” when you play or train and you will be well on the way to the first set and the match!

Here is a cut-down version of a dynamic warm up for you to get an idea!

Instructions - click anywhere in the video then click the play button in the bottom left hand corner of the screen to see this example of a Tennis Specific warm up drill.


Now you know about the dynamic warm up go here for more training info