Damage can be Sideline players, the progress of the Derail, and deeply affects the confidence. But by intelligent, organized practices, most can be avoided. Scratch Tennis stability Discernment and Top Sports, here is all parents, coaches and players who need to learn to be physically active and maintain higher performance.
1. Always – warm & cool down
What makes it important: A sudden explode, guiding changes, and recycling strokes want to be readily. Heating gradually explodes blood flow and transportation; cooling down a speed recovery.
Smart Fulling recipe:
- 5-10 Min browse of cardio (running, skipping, multiple direction changes)
- Misigating Power: The change of leg, quirty circles, Tonno Twists.
- The mild tennis movement: half change, side, side, speedy feet.
Check the video below to find the full heat process you can follow. This warm is from one of them Internet Fitness programs.
Important Restoration: Meals with gentle or cycling, followed by folding of foam and stretch strong tissue.
2. Energy & Status = Damage Shoe
City, Legs and arms: Based soles, loading legs, and arms are protected from the fight against tennis elbow.
- Basic Work: Planks, Benty in Russian
- Legs: Squats, linges, single-limited driving
- Arms: wrists that sing with resistance or light instruments
Overcrowding: Slowly increasing reps / powers; slowly build up to avoid excessive injury.
3. Watch the process and equipment
Doors of Home Incorrect information, such as using an arm only instead of the whole body, can press joints – shoulders, elbow, wrist, wrist, wrist. If you have the renewal injury we advise you to talk to your coach with your process.
GEAR CHECK: Make sure racket wires and independent size are correct to prevent tendonitis and discomfort. This is another place to pass through your coach. Enter your coach and make sure that using the appropriate Racket and the correct string. This will save a subtle injury!
4. Prevent excessive use and load
Verify: Avoid the lack of tennis daily. At least have a full-time rest day for a week. Enter the Tennis Fitness training at least 3 times per week. Have a weekly schedule you follow and associate with.
Smart Schedule: I’ll be honest with 100% here. Most players are lost with their weekly system. They do not know the best way to organize their churches outside and eventually do what is best fits, instead of doing it. So, what I’ve done is a video recording to you – to schedule your week. How to set the setup to protect and have a lot to do it.
This is especially important in the bodies that grow in the body!
5. The travel patterns
Weak biomechanics contributes to ankle sprains, knee, back and lies.
- Improve the functioning of the feet and stiffness of agility drill, estimated boards, and projecticity exercise.
- Train a decisive change and arrival of arrival
You can try to exercise on the below video to work in developing your binding or demolition and settleness in court.
6. Restoration: Healthy food, sleep and hydration
The most commonly seen working operations:
- Hydration and a healthy diet support musical recovery and brain work. Eating well before, at a time, and after the training or event You can actively improve your performance but also your recovery measure.
It is true of the balance – to keep the correct prices
Protein including carbohydrates It will help you bring back the muscle glycogen, keep strong energy levels and support the reduced muscular growth to work longer. Watch the video below to find some advice in EBST items to eat before and after training / similarity.
https://www.youtube.com/watch?v=8ar6outsoksc
- The quality sleep supports body preparation and psychology. Players must have 8-10 hours of sleeping for quality night. Especially young players under 18. Jannik Winner often says how important to sleep is in his rescue program. Intends 10 hours of sleeping night
7. Know red flags
General injury to prevent against:
- Tennis Elbow (Tendons Forearm): Try cleaning the Wrist and Fitness
- Rotator Cuff / shoulder problems: Enter Rotator Cuff and Fitness Hardware for Scause
- Ankle sprains: Motivated by supporting foot shoes, Propriecption, as well as appropriate arrival strategies.
See the video below the rest of the ideas on how you can prevent elbow damage and shoulder.
https://www.youtube.com/watch?v=bf1xecb6m7c
8. Know Where You Are
Most of the tennis injury Shouldn’t happenAnd the fact is, you are the best in preventing than trying to recover as long as they hit.
First cause of injury? The weakest weakness. When you do not know that your body is at risk, you leave yourself open for problems. That’s so easy.
So how can you reveal this weakness before you result in something serious? In Tennis Fitness testing. We believe in this too much to create a complete Internet Check Program Designed exactly exactly the players, parents and coaches.
Checking gives you:
- A clear picture of the presence of you.
- Direct areas that require improvement.
- The roadmap to stop injury before they start.
Every important player should be checked regularly. The process is simple:
- Check.
- Intended weaknesses with good training.
- Retreach progress.
This is a gold measure to prevent injury and improve performance. True, if you do not explore, you take a bigger gambling and your body and your job.
And remember – Never ignore the ongoing pain. The first as a small problem may be quick to finish the season or work damage if it is not managed. Intervention early from the physio or sports expert can make all the difference.
Why is this important to coaches and players
- Long to Life – Fewer injuries means consistent and consistent operation.
- Courage – Physical stability reduces the fear of re-injury, enabled energy to achieve aggressive.
- Efficiency – Smart training produces additional benefits to increase minimum risk – every hour in court.
The Tennis Fitness Academy helps
Our online platform goes beyond driving – it is moving a comprehensive program designed for 25+:
- Warmth and cool companies
- Special Tennis, Balance, and Basic Programs
- Prevention to prevent targeted shoulders, elbows, the knees, ankles
- Modules in the process, biomechanics, and load management
- Restore guidelines include healthy foods, hydration, travel and sleep strategies
Directed by players 8-18, the incident puts you with residential tools, avoid injuries, and play your best to come.
Learn more about the Tennis Fitness Academy and get started today
Take
Tennis damage do not have to be avoided. With consistent warmths, strengthening methods, the focus of the process, and good restoration, players can tolerate obstacles and are ready for high performance.
Play smart. Train strong. Stay healthy and go to court. Your partners in high performance.
