Dynamic Warm up - Start Out RightWhat's all this stuff about dynamic warm up? Well 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? If you said NO then you would be correct, so why do I see so many players doing exactly this before they play? 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 of tennis. 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 play research has shown that it reduces power output. It also 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. So what should you do? Well basically you need to move dynamically which means doing things on the move! Move as you would on the courts which means moving sideways, forwards, backwards etc. Shuffle as you would on the court and don't just run! Also add in some dynamic flexibility and then you are ready to GO! Check Out This Video
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