Tennis is a racket sport that can be played individually or by a team of two players against your opponent. This involves a tennis ball and tennis racket, which is swung over the net when playing this sport. This activity helps build up endurance, alertness, and most importantly, puts the fun in every game!
There are 6 basic skills in the field of tennis which are:
- Forehand groundstroke
- Waiting stance
- Racket back swing
- Follow through
- Complete your stroke by forwarding your right leg (do it vice versa if you’re a left-handed)
-Backhand groundstroke
- Waiting stance
- Racket back swing
- Follow through
- Complete your stroke by forwarding your left leg (do it vice versa if you’re left-handed)
-Forehand volley
- Waiting stance
- Place your racket in front while forwarding your left leg (do it vice versa if you’re left-handed)
- Keep a firm grip until pushing the ball over the net and keep your body weight forward.
-Backhand volley
- Waiting stance
- Place your racket in front while forwarding your right leg (do it vice versa if you’re left-handed)
- Keep a firm grip until pushing the ball over the net and keep your body weight forward.
– Service
- Hold your racket using a continental grip
- Toss the ball in front and above your head, then synchronize your racket back swing and bend.
- As the ball moves into striking position above your head start uncoiling by driving up through your legs, rotating your body, and pulling your non-dominant arm down.
- As you finish your serve motion you’ll land on your left foot in in the court while your dominant arm finishes its swing
– Overhead smash
It is basically the same as the service, the difference is that you’re just near the net.
Common Injuries
Tennis elbow
- It occurs when a player bend and flex their elbow quickly too often when hitting the ball.
Torn rotator cuff
- The shoulder is very much used in tennis, it can be worn off when you force your shoulders.
Achilles’ tendon rupture
- It occurs when jumping or leaping involved in reaching the ball during crucial tennis matches or trainings.
Tennis knee
- While jumping and landing repetitively, it can put too much pressure on the knee, and it can lead to tennis knee.
Stress fracture in the back
- Service can ruin the spine when you hyperextend the back and bend towards the side since it will put stress on the lower back.
Avoid injuries/pre-hab
Tennis elbow
- Physical therapy can be crucial so letting the elbow rest in a pain-free position can lessen the pain.
- Fist clench
- Supination with a dumbbell
- Wrist extension
- Wrist flexion
- Towel twist
Torn rotator cuff
- Physical therapy is the first possible way for a torn rotator cuff, the treatments should rebuild the strength and muscles.
- Doorway stretches
- Side lying external rotation
- High to low rows
- Reverse fly
- Lawn mowers pull
Achilles’ tendon rupture
- The most effective treatment would be a surgical procedure reattaching the two tendons. For the non-surgical;
- Runner’s stretch
- Toe to wall stretch
- Heel drop
- Seated heel raises
- Standing heel raises
- Resistance band calf exercise
Tennis knee
- Reducing the inflammation within the knee, light stretches will help patients to rebuild the muscles and overall strength.
- Foam rolling the iliotibial band
- Vastus medialis strengthening
- Side band glute walks
Stress fracture in the back
- Back braces and casts can treat the stress fracture, make sure to rest and position your back in a free pain.
Nutrition
- Stay hydrated, tennis matches/trainings are longer than you expected.
- Pre-match meals (3-4 hours before) should contain carbohydrates and fluids. Ex. Sandwich, porridge, bread rolls and additional fruits.
- Use an individual bottle to keep a track of the fluid intake during the matches.
- Use cool towels for hydration and make sure to have a sweet bar with you especially when the match is taking too long.
- Recovery meal should contain carbohydrates (fuel), protein (for muscle development and repair), and plenty of fluids to replace the sweat loss.
Strength & Conditioning
- Bench presses
- Goblet squat
- Box jump
- Road run
- Sprinting
- Ladder
- Lateral lunges
- Medicine ball
- Resistance band
To know more about Tennis and other different sports, contact us at info@holifit.ph to feed your interests in different exercises that would suit you best!
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Photo Credits from: https://www.eurosport.com/tennis/
