Sports Injury Handbooks
Join our mailing list for sports injury prevention & treatment tips, news, book reviews & more


Back to Archive Index
 		 

Monthly Feature & Newsletter Archive


AUGUST 21, 2002
What You Get from Tennis

Tennis is aces when it comes to providing a total aerobic workout. You can improve your heart pumping activity, gain muscle tone, and improve blood circulation to your legs. A half hour of tennis singles against a similarly skilled opponent three times a week can improve your health and endurance. A more leisurely game of doubles is an excellent opportunity for exercising, reducing stress, and enjoying the company of friends.

How Not to Get Hurt
Tennis brings into play almost all of the muscle groups of the body. In particular, it works muscles in the legs, shoulders, back, forearms, and wrists. Tennis places tremendous demands on different body parts in their extremes of motion, for example, when your arm is fully extended over your head to reach for a shot. Throughout a match, you are called upon to generate great force from a variety of body positions -- changing direction, stopping quickly, and serving. A flexible, unrestricted range of motion will help prevent injuries and enhance your performance. Make sure to warm-up and stretch before you play, then cool-down and stretch again afterwards.

Tips to Improve Your Tennis Game
  • Do a total-body strength training program to help you hit the ball harder and move faster. Working out is the best way to improve your tennis game, not simply playing more tennis. Use light weights and do many repetitions to build muscle stamina as well as strength.

  • Do interval training to increase your foot speed. Interval training consists of going hard for short bursts in the middle of a lengthy aerobic activity, for example, sprinting for 50 yards at various times in the middle of a long walk.

  • Strengthen your shoulders to prevent rotator cuff problems.

  • Strengthen your forearms and wrists to prevent tennis elbow problems.

  • Before you play, go through a series of shadow strokes without the ball. Then hit the ball at half-speed, and do some serves to warm up your shoulder and back muscles.

  • Drink water or a sports drink at every changeover, if possible. Have a water bottle with you at courtside. Continue to take in liquids as you come off the court.
    •   
    Disclaimer and Copyright  ·  Site design by Marketorial.com