Tennis! How To Improve Your Game
My friends say I’m like a broken record when I tell them “An ounce of Prehab is Worth a Pound of Rehab”. But with the rising number of baby boomers and beyond taking to the tennis courts, this phrase rings true especially if you’re interested in staying literally, in the game!
For general tennis conditioning, start with easy aerobics like cardio interval walking/jogging.
Alternate three minutes of brisk walking with a minute of faster walking or jogging. Build up to 8 sets (32 minutes) each session, at least 3-5 days a week. Also, if you have the space, try stepping laterally several steps to the right and then to the left during the 1-minute intervals.
This will help build your stamina for those bursts of speed you need on the tennis court.
Tennis: How To Improve Your Game
The following 5 site specific exercises can help you warm-up your racquet arm and strengthen key muscles to help avoid injuries but improve your game.
Figure-Eight Warm-up
With your racquet in your hand perform an overhead serve (without the ball) and follow through with a figure eight motion. Start slowly and increase your speed as you feel your arm, shoulder and core muscles getting warmed up. Repeat 12 times.
Ball Grip Strengthener
Squeeze a tennis ball in the palm of your racquet hand. Hold for 10 seconds.
Repeat 6 times. Strengthens grip.
Rubber Band Grip Strengthener
Stretch rubber band while extending fingers of your racquet hand. Hold for 10 seconds,
Repeat 6 times. Strengthens the opposite muscles from ball grip.
Forearm/Wrist Exercise
Holding a can or hand weight, place your arm edgewise on a surface for support. Using just your wrist, curl all the way to the right and then to the left.
Strengthens the forearm and wrist and helps to prevent tennis elbow. Repeat up to 12 times.
Walking Lunge
Lunge forward with one leg while bending other leg with heel off the ground.
Pause for 1 second. Switch legs and repeat. Strengthens leg muscles. Do up to 16 times.
EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!
For more info on at home exercise programs visit www.mirabaiholland.com
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