Top Tennis Tips

1.Physical Competency – Players should be able to execute fundamental movement skills to a high level, movements include: squatting; lunging; single leg squatting; force absorption linear and laterally; pushing; pulling; bending; twisting and bracing.

2. Complete a thorough warm-up – Warm-up up should aim to raise body temperature and mobilise the key joints and muscles. The format should include dynamic flexibility/mobility exercises; linear and lateral movement; and specific theraband exercises to warm and prepare the muscles of the shoulders and arms.

3. Adequate rest and recovery – Players must be sensible with taking enough rest in-between competitions and training. At a base level players must: eat well, sleep well (8-9 hours) and complete flexibility/mobility work before and after activity

4. Address key injury areas – Player should carry out pre-hab/injury reduction exercises. Mobility work for – ankles, hips, thoracic spine, shoulders. Strength and stability work for – knees, hips, core, shoulders and wrists.

5. Prepare and restore muscle/tissue quality – Prior to activity use self myofascial release (foam rolling & hockey balls) to improve tissue quality. Use dynamic stretches to address key individual flexibility areas. Post activity complete maintenance stretches 10-15sec for key muscle groups. Evening flexibility session complete developmental stretches for 30sec. Be aware due to the nature of the sport, players can get tightnesses in specific areas – neck muscles of non-playing arm; chest, back, and shoulder muscles of playing arm; hips; glutes; hamstrings and calves.

Howard Green
Fitness Coordinator – Bolton Arena – International High Performance Tennis Centre

get in touch...

Our network of clinics are based in Lancashire and are ran by our team of dedicated practitioners.

The address details for each clinic are listed below for appointments, for general enquiries or anything you'd like to know prior to booking, please use the contact form or email us and we'll be in touch ASAP!

Alternatively we can be reached onĀ 0800 731 2738

Bolton Arena, Arena Approach, BL6 6LB

Wrightington Hotel & Country Club, Wigan, WN6 9PB

David Lloyd Health Club, Moss Lane, PR6 8AB

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