Thursday 18 October 2012

Injury Prevention Top Tips for Tennis Players

Howard Green the fitness coordinator from Bolton Arenas International High Performance centre gives his top tips to stay injury free.

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.

Source: www.summitphysio.co.uk

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