’ve received many questions of late and thought it might be interesting to share some of them in a post, along with my thoughts on some key topics. These queries come from players, coaches and even tennis parents.
As you read along, keep in mind that a lot of scenarios are circumstantial, so there could be more than one answer to a particular query. That being said, I will give the most direct, evidence backed response, that I possibly can.
This is the third part of this 3-part series on mobility & flexibility training for tennis. The first post was an introductory post that defined what mobility truly is (read that here) and highlighted some of the problem areas for tennis players - with a special emphasis on the hip and shoulder. The second part went into more specifics regarding the science of stretching and it's role in the overall development of flexibility (we also dispelled the myth that flexibility is only attainable by the special few). And it included detailed info on how to improve both range of motion (ROM) and strength while presenting a shoulder internal rotation stretch example. You can read that article here.
In this post, we'll primarily be looking at the differences between dynamic and static stretching. More specifically, we'll outline what role dynamic stretching (DS) and static stretching (SS) play in the warm-up of the tennis player and how to effectively implement each type of stretching into your pre-match/practice routine. Let's go!
In a previous post, we introduced mobility and how it’s not just a passive process but an active one - and it requires both flexibility AND strength (read that post here). I've studied joint mobility and flexibility considerably. From research articles, seminars, workshops to practical experience. Based on my studies, I am convinced that we can ALL improve joint function, flexibility and active range of motion (ROM). This may come as a surprise to many (often I hear coaches and players saying that "they've never been flexible" or that they were "born stiff"). The truth is, like any training quality, achieving more active and passive ROM is simply of matter of deliberately providing the desired tissues with a training stimulus, allowing time for recovery and adaptation and repeating this process.
It was a hot, muggy summer’s day in 2010. After winning the 2nd set, the momentum was on my side going into the 3rd. I had never beaten my opponent, ‘Stan the Man’ as we called him (no not Wawrinka...but a very good player nonetheless). But I felt confident. I was moving well, dictating play...and I continued the good play until 4-1 in the 3rd. And then, after hitting an attacking forehand, I felt my right leg completely seize. I hit the ground, gasping for air, trying not to scream. But the pain was too much. My opponent came rushing over to my side of the court, along with fellow players and spectators...I knew what it was though, this wasn’t the first time I had experienced this sort of pain….it was a cramp.
For many in the tennis world, this time of the year means tournaments, and lots of them. Players from all over are either preparing or competing in ITF Futures events, open tournaments and club matches. With that in mind, I thought it’d be interesting to take a look at a typical training week for players competing in weekend events/matches. Good news is, Dariusz Lipka (former 1000 ranked ATP player) was in town this past week to train & compete in an open event - a mini preparation block for his upcoming Futures circuit this summer.
Last week, we looked at the importance of a post-match recovery routine for the tennis shoulder. This is based on a couple key factors. First, the current trend of modern tennis is heavily reliant on successful serving. And second, scientific evidence points to losses in both range of motion (ROM) and strength, along with shoulder/arm soreness, post matchplay. If you haven't read that post, take a look at it here as it helps provide the framework for this week's follow-up article.
The differences between junior players and pro players are more than meets the eye. Sure the pros have more experience, they’re fitter, have greater mental toughness and so on...but one area that the pros really excel at, especially compared to the juniors, is their warm-up. Now you may be thinking to yourself, “they are pros, it’s their job to have a thorough warm-up”. But the warm-up is much more than just a warm-up...it could make the difference between winning and losing, incurring an injury or performing at your very best.