Tennis stretches aren't just a great way to warm up for a tennis match or cool down afterward. They're also very effective at injury prevention, which is especially important in tennis. Since the sport involves so many sudden motions, high-impact movements and challenging maneuvers, it's essential to keep your muscles in top shape to avoid potential strain and raise the level of your game.
Enhancing Play
The wrists get a lot of action in a tennis match, since racket grip changes depending on the shots you hit. Fielding an especially forceful return from your opponent can also put a lot of stress on your wrists, so keeping them strong is vital. The Stretching Institute suggests working a rotating wrist stretch into your repertoire. To do it, extend your right arm straight out in front of your body with your palm facing downward. Move your wrist down so your palm faces your body, and then rotate your wrist to the right. Take hold of your right hand with your left hand and further rotate your wrist upward until you feel a stretch. Hold briefly and repeat with your left wrist.
Preventing Injury
Sometimes, simple stretches and movements are all that is necessary to strengthen specific parts of the body and guard them against injury. For example, to build quadriceps muscles and get your ankles used to sudden movements on court, try a basic grapevine, which the Cleveland Clinic and United States Tennis Association recommend for tennis players. Begin by crossing your left leg in front of your right leg, and immediately follow by stepping to the side with your right foot and then crossing the left leg behind the right leg. Repeat that pattern until you've moved across the court, and switch to moving in the other direction.
Building Strength
The USTA manager of sport science, Mark Kovacs, Ph.D., says traditional leg stretching exercises such as lunges must involve movement to be useful for high-level tennis players. He suggests a lateral lunge with dumbbells to mimic court-related movements and build leg strength. To do it, hold a medium to heavy dumbbell in each hand and stand with feet hip-width apart and back straight. Making sure your abs are tight and your back is straight, take a giant step to the right and sit back, lowering into a lunge on your right side while keeping your left leg straight. Keep the dumbbells in front of you. Straighten up and repeat the exercise on the left side.
Considerations
Before you make big changes in your warm-up and cool-down routines, it's advisable to speak with your coach, a personal trainer or your physician to discuss the stretches you might be able to use to enhance your game. Keep in mind that if any stretch feels uncomfortable or causes you pain, it's best to stop and try something else that feels better so you can avoid putting undue strain on your body.
