"The Proper Way to Warm Up for Tennis: Why, What and How" - Mark Kovacs at Tennis Congress
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- Опубликовано: 29 сен 2024
- Dr. Mark Kovacs, iTPA Executive Director and Tennis Congress Director of Fitness and Performance Education, explains why it's so important to do a proper dynamic warm up for tennis and introduces an effective sample routine:
SAMPLE 10-MINUTE WARM-UP
I. "RAISE" heart rate
(1) 25 jumping jacks
(2) Light jog (or brisk walk) across width of court (doubles sidelines)
++ Add alternating overhead arm reaches
++ Add arms across body
(3) Side shuffle (2x back and forth from doubles sideline to sideline)
II. "ACTIVATE" key muscle groups: shoulders, hips, glutes
(4) 5 "Y"s
5 Ts
5 Ws
5 Low Rows (with or without band)
(5) Monster walks (with or without band)
III. “MOBILIZE” and open up key joints
(6) 20 Twists (racquet behind shoulders, 10 on each side)
(7) 10 Squats (feet shoulder width apart, hands behind head)
(8) Lunges from doubles sideline to sideline (knees tracking over heels)
++ Lunges with Rotation from doubles sideline to sideline
(9) 20 Knee Hugs (optional onto tip toes, opt down into lunge) (10 on each leg)
(10) 20 Quad Hold and Reach (opposite arm reaches up overhead) (10 on each leg)
(11) 20 Hamstring "Sweep the Floor" or Single-leg arabesque with arms out wide (10 on each leg)
IV. “POTENTIATE” and fire up the muscles for tennis!
(12) Quick Fire lateral ball catch (10-20 seconds)
(13) Shadow FH and BH (10-20 seconds)
(14) Shadow Net Play - FH/BH volleys and overheads (10-20 seconds)
A lot of crap comments here. Anybody who is a good coach will respect Kovacs for his no BS approach to tennis specific training. Great content thank you
Surprised not to see any resistance band work. All top pros put in hours on bands - face pulls, hip/knee bandwork etc. I'm only 28 but I would've stopped playing long ago if it wasn't for bands both immediately before playing, and also in the evening after
This is a good call. Rotator cuffs and abductor work is especially helpful for me
Excercise at 4:45 & next one is done by GT men with bands. Kovacs spent time there...
I start with hot coffee & big doughnut.
Touche 😅
Wow imma try do these , but mahn when will I actually play if me do all these exercises 🤣🤣
As always, the professionals associated with Tennis Congress provide excellent programs to keep our bodies healthy and playing tennis strong. Kudos!
by finish time warming up, i will be too tired to play tennis
I usually do rope-skipping and some work with a resistance band. Then some shadow swings and after 15 minutes I'm ready to go. Be professional to play to the best of your ability and don't post sh*t under content that's been given to everyone for free.
People need to take a course for this...
yeah i was watching Tenfitmen practicing with Chung. And Chung did all these warm up exercises for 20 minutes prior to hitting.
read vic braden
PTR recommends NOT jogging to warm up before tennis because it's not multidirectional. Ridiculous, but this was told to my certification class by the PTR/USPTA international "master professional" running the course. LOL
He said jus 1 round
@@harrypot3381 I agree with Kovacs, not the PTR.
Me with a Peruvian ceviche
Hi tennis congress what is your contact mail id to submit my work for Synopsis ?
Thanks
THANK YOU! THANK YOU! THANK YOU! Will follow this from now on!
How long should these exercises be? You didn't say. Thank you.
Excercise 40mins play 20mins
1
When I want to play tennis, I just go and play. Never had an injury, and I'm in my 40s. I haven't got time to do a 20min warmup.
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Wait till you get to 62. That future body is being created now by everything you do or don’t do. Nutrition is 80% of it. How will you maintain how you feel now?
What an ignorant comment
@@qkjones but its from personal experience. Tell him why its ignorant please !!! ( not me. Him)
Obviously the Tennis Congress, its program, and league of incredible professionals are not for you. This program is for dedicated amateur tennis players who want to continue playing tennis well into their 90's as healthy individuals.
No stretching exercise/warm-up before the games?
No. Static stretching is detrimental to performance. Static stretching is to cool down/recovery
@@NoRoads2AllRoads wow me coach made me stretch before to avoid injury!!
@@harrypot3381 it's wrong. That's old school, which has been proven by recent studies that is actually detrimental and can lead to injury actually. Stretching yes but after your workout/performance
Can you believe people pay money to hear crap like this?!
Terrible tennis warmup. Its boring, NOT tennis specific and actually doubt most of these exercises would raise heart rate or body temp. Most of those exercises are training exercises not a proper warmup.
I'm somewhere in the middle. Some good exercises, but probably too much. I'd do some loose movement work, then some band work then some dynamic work. Something that can be done in 5-10 minutes. Not 20 minutes. You could rotate the exercises from day to day to cover them all. Or use the other exercises for other training sessions.
If you do a good 5-10 minute warm up, you can actually use tennis to continue the process.
How is this not tennis specific and a terrible warm-up? Did you watch the whole video? The last few minutes are very tennis specific (lateral movements, shadow swings, etc), and all of them prime the muscles you will use during the match. As for boring.....if you aren't willing to put in tons of reps on the same "boring" exercises every day, then you aren't going to get very far. I'd be interested to hear what exciting tennis specific warm-up exercises you'd like to suggest. Also, did you try this warm up and test your heart rate and body temp? I just did them and they both increased quite a bit. Dr. Kovacs has trained many highly ranked players on the ATP and WTA Tour so I'll take his advice on tennis fitness any day of the week.
@@SquatLife He mentioned the routine should take 10 minutes, I think it took longer because of him explaining everything as it was a demo. You can definitely pick and choose some of them and still have a soldi warm up though.
Thats fair