Physically Speaking: Prepare to play

A good dynamic warm up is essential in preparing for optimal on-court performance. A warm up helps to mentally prepare for a match, and physically it encourages blood flow throughout the body, activates the muscles needed during play, and primes the nervous system for the challenges ahead. Research has shown that less dynamic warm ups, such as static stretching and passive massage, can be detrimental by relaxing the muscles and reducing the body’s ability to produce power. An active, dynamic warm up is the gold standard to prepare for competition and for training sessions.

There are several components of a dynamic warm up.

 

A good warm up should be:

• DYNAMIC and include high intensity cardiovascular activity
  • Increases heart and breathing rates
  • Encourages blood flow throughout the body which increases tissue temperature and flexibility
• FUNCTIONAL and include activation of the stabilizers of the body
  • Activates the muscles needed to maintain alignment and posture for optimal power production
  • Helps to prepare the nervous system to allow for quicker reaction times and faster firing
• TENNIS SPECIFIC and include movements that mimic on court actions
  • Readies your body for the coordination and movement patterns used in tenni
  • Helps to prepare and activate the muscles needed for proper strokes and footwork

“It’s not the will to win that matters. Everyone has that.  It’s the will to prepare that matters.”

-Paul ‘Bear’Bryant. (Legendary Football coach)

Dynamic Warm Up Sample:

• 400m jog
• 10m high knees
• 10m butt kicks
• 10m walking toe touches
• 10m walking lunge with rotation
• 10m world’s greatest
• 10m side shuffle
• 10m side lunges
• 10m sidestep with miniband
• 10m fast feet
• 20 arm circles
• 20 wood chops
• 20 plank hand touches
• 20 book openings/bow and arrows
• 20 shadow volleys
• 5 sprints (to the net and back)

AFTER THE WARMUP. ARE YOU READY TO PLAY?

• A good dynamic warm up will physically prime your body for the activity ahead, but it is only one component when getting prepared to play. To be fully ready for on court activity, you need a readiness routine.  A good readiness routine should become an automatic and practiced habit. It will help you prepare mentally and physically, and it should include practical components and steps to ensure you are organized and ready to compete and perform in any situation.
• Allow yourself sufficient time to complete all your preparation without rushing.

“By failing to prepare, you are preparing to fail.”

-Benjamin Franklin (U.S. founding father)

Adopt a good readiness routine:

• SCHEDULE: Arrive with sufficient time to adjust to the conditions: time zone, climate, altitude, environment, culture, and court surface. Arrive at least 3-5 days before playing in hot, humid, or high-altitude environments, but be aware that complete acclimatization can take 10-14 days or longer.
• RECOVER: Your warm-up starts with the rest and recovery you did after your last match or training session. Unwind and rest and do non-tennis activities you enjoy. Get a great night’s sleep, resting for at least 7-8 hours. See your doctor for strategies on sleep.
• PHYSICAL: Arrive well trained and ready to play. Ensure your physical training is complete and all injuries and illness are healed. Ask yourself, “Am I confident that I can play a week of 3-set matches throughout the tournament without physically breaking down?” If you answer, “No,” then you need to continue with rehabilitation and fitness training.
• STRATEGY: Review your match strategy.  Know your opponent’s game and how you will best be able to play to your strengths on court. Strategize how you will adapt your game to challenges such as wind, distractions, or break points. Be prepared to be flexible and open to adjustments - practice for the unlikely situations.
• MENTAL: Get into your match mindset. Use visualization or meditation techniques to mentally prepare for the challenges of the match and improve focus and concentration. Use music or podcasts to create the right mix of calmness, motivation and energy for TODAY. Writing in a journal can help to focus your thoughts prior to your match. Expect that some days you will need to work harder to get your mindset into the right level of mental match fitness. A qualified Sports Psychologist can assist in mental preparation techniques.
• NUTRITION: Proper nutrition to fuel your body before and during your match is essential. The pre-event meal should maximize fuel and fluid levels and prevent hunger and GI distress during your match. Aim to have a carbohydrate, protein and low-fat meal, such as pasta or bread with honey and jam, 3-4 hours before stepping on court. A light meal or snack, such as a sports bar or fruit, can then be consumed 1-2 hours before your match. A licensed Sports Dietitian can assist in developing your optimal nutrition plan.
• HYDRATION: Ensuring adequate hydration is imperative for optimal performance. Using the urine specific gravity strips or comparing the color of your urine to the hydration charts will help you to ensure you are properly hydrated heading into your match. Once on court, be sure to drink 6-8 gulps of water or sports drink during each change of ends. Be prepared for long matches with sufficient water, sports drinks, and electrolytes/salt to replenish what you lose through sweat during your match.
• SEE THE ATHLETIC TRAINER: Arrive with adequate time for treatment or taping of any injuries. Expect to work! The Athletic Trainer should use dynamic and activation activities to prevent injury and facilitate effective and efficient movement on court. Use prevention strategies, such as pre-cooling for optimal play or shaving calluses to prevent blisters, and to be prepared to perform at peak level.
• EQUIPMENT: Organize and prepare your bag the night PRIOR to your match. Check that you have all equipment and be prepared for any situation.  Be sure to take the following with you on court
  • Grips and strings
  • Hair ties and pins
  • Snacks (sports bars, gels, fruit, etc.)
  • Spare tapes, blister kit
  • Sport carbohydrate-electrolyte drink and water
  • Change of high performance fabric clothes
  • Change of socks

COMPETE WITH CONFIDENCE!

The contents of the Health site are for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice.  The materials herein are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Reliance on any information provided herein is solely at your own risk.