Published: May, 15th
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At Ljubicic Tennis Academy, we believe in training champions and that includes preparing their bodies for peak performance. This article introduces a unique warm-up routine inspired by track and field exercises designed to elevate your agility, power, and injury prevention on the court.
Why Track & Field for Tennis Warm-up?
Track and field athletes are renowned for their explosive movements and lightning-fast reflexes. By incorporating elements of their training into your warm-up, you can prime your body for the dynamic demands of tennis.
Here’s how:
- Improved Agility: Tennis requires quick changes of direction and footwork. Track and field drills like lateral shuffles, carioca drills, and high knees enhance your ability to react and move swiftly on the court.
- Enhanced Power: Explosive movements like jumps and throws practiced in track and field translate to powerful serves, groundstrokes, and volleys on the court.
- Injury Prevention: A proper warm-up increases blood flow and prepares your muscles for exertion and reducing the risk of injuries. Track and field-inspired dynamic stretches ensure your body is ready for action.
The Ljubicic Tennis Academy Warm-up Routine
This pre-tennis routine combines dynamic stretches, footwork drills, and explosive exercises so you get court-ready. Perform each exercise for 30 seconds and with short rest periods in between. Remember to listen to your body and adjust the intensity as needed.
1. Light Jog and High Knees
Begin with a light jog for 2-3 minutes to elevate your heart rate and get your blood flowing. Transition into high knees for 30 seconds, focusing on lifting your knees high towards your chest.
2. Arm Circles Forward & Backward
Make slow and large circles with your arms, ten circles forward and ten circles backward because this will loosen your shoulders and improve your range of motion.
3. Lateral Shuffles
Shuffle sideways for 30 seconds, keeping your body low and maintaining a quick, controlled pace. Switch directions and repeat for another 30 seconds.
4. Inchworm with Toe Touches
Stand tall and then hinge forward from your hips, reaching your hands towards the ground and walking them out until you’re in a high plank position. Maintain a flat back and keep your core engaged. Slowly walk your hands back towards your feet as you return to standing, performing a toe touch on each side. Repeat for 30 seconds.
5. Jumping Jacks
This classic exercise raises your heart rate and warms your entire body. Perform jumping jacks with good form for 30 seconds.
6. Carioca Drill
Start with your feet hip-width apart. Step sideways to the right, bringing your left leg behind your right and crossing it over your right foot. Repeat in the opposite direction, mimicking a dance move. Maintain a low center of gravity and keep the movement flowing for 30 seconds.
7. Squat Jumps
Perform regular squats for ten repetitions, then explode upwards into a jump, reaching your arms overhead. Land softly and immediately transition back into a squat. Repeat for 30 seconds.
This track & field inspired warm-up routine is a foundation to elevate your tennis game. Remember, consistency is key! Incorporate this warm-up into your pre-practice and pre-match routine to see a noticeable improvement in your performance and injury prevention.
