Tennis is a wonderful sport to begin at any stage of your life and thanks to indoor courts, any time of the year as well! When beginning any new sport or physical activity, it is always important to improve your flexibility, strength and overall endurance. Warmer weather is fast approaching, which makes it a perfect time to begin your tennis training program!

Stretch it Out!!

Warm-up exercises and stretching are an integral part of any training program and involve activities that mimic the movements that occur during that particular sport. In tennis, as in other sports, these warm up exercises can be divided into 2 groups: static and dynamic exercises. Static exercises are stretches held anywhere from 15 to 30 seconds without any movement (static hold). While dynamic stretches involve movement, help to increase the body's internal temperature and prepare the body to begin play. Dynamic exercise are more specific to the sport (i.e. lunges, squats, arm circles, etc). A program that combines both of these exercises is helpful to prepare the body for a successful game of tennis. 

It's all about the Core!! 

A core strengthening program consists of deep abdominal and lower back strengthening exercises. These exercises help to create a strong base (CORE) for the tennis player to gain power from and also help to reduce overuse injuries of the shoulder, knee and lower back.

Finding the Time!!

The stretching program should be completed everyday, while a core stabilization program should be performed three to four times a week, along with an overall upper and lower extremity strengthening program. If you are a tennis player, stretches and core stabilization exercises are most likely a part of your workout routine already. If you are a beginner, it is never too late to begin flexibility and core stabilization training.

Remember to contact your physician with any medical concerns before beginning any new sport or physical activity. 

For more information on dynamic exercises specific to tennis, please contact the nearest Sports Physical Therapy facility for information. The physical therapists at Sports PT are the best equipt to provide you with a stretching and strengthening program or to rehabilitate any injury sustained while playing tennis. If you are not near a Sports Physical Therapy facility, the United States Tennis Association (USTA) has compiled a collection of exercises for their Player Development division. If you are interested in beginning a core strengthening program, feel free to check out Lee Beasley's article entitled "Abdominal Training" under the sports training section to begin strengthening your core and working your way to a more well rounded tennis game!