1. HOW TO PLAY A LONG INNINGS Dr. Anita Desai B. Physiotherapy,(Mum.),M. I. A. P. Fellowship in Orthopedic Rehabilitation @Copyrights reserved

2. IMPORTANCE OF FITNESS To be healthy- for the body to function efficiently To be able to perform activities well Strengthen your child's bones Help promote healthy blood pressure and cholesterol levels Boost your child's metabolism Help your child maintain a healthy weight Improve your child's self-esteem @Copyrights reserved

3. IMPORTANCE OF FITNESS IN TENNIS Tennis is a physically demanding exercise Increase your child's muscle strength and endurance Help protect your child's muscles and joints from injury Improve your child's performance in nearly any sport. To sustain in the game for a long time( as in play the game for many years) @Copyrights reserved

5. FITNESS IN TENNIS PLAYERS REQUIRES General fitness - To be able to complete the game easily, without much effort Muscular Strength - To be able to deliver powerful strokes Agility - To be able move around the court swiftly @Copyrights reserved

6. Equipment Shoes – Should be flexible, light weight and have a good cushioning on the sole to reduce the impact of the ground with socks. Clothes – Loose, light clothing – cotton or play dry to absorb the sweat. Supports or bands as required – e.g. wrist band. Hair tied back, no fancy jewellery to minimise the intensity of injuries if they occur. Size of the racket and the string tension should be appropriate. @Copyrights reserved

7. SHOES Specialized sole for shock absorption. A combination of leather or vinyl(which give support) with mesh(keep the feet cool) gives support as well as allows the shoe to breathe and have good ventilation. Shoes which are ill fitting can cause bunions or calluses. It is important to have the correct size.(Use wide toe box in case of bunion.) Use good arch supports in case of flat feet or well cushioned shoes in case of high arches. @Copyrights reserved

8. COMMON INJURIES - 1 ANKLE SPRAINS – damage to the ligaments and other soft tissues around the ankle due to the sudden sideways movement particularly if the surface is slippery or the player is fatigued. If an injury occurs, treatment is RICE. Wear an ankle stabilizing support while playing. Rehabilitation programme including strengthening the ankle and improving grip and balance with exercises. @Copyrights reserved

9. ANKLE SPRAINS -Sprains of the outer ligaments of the ankle are common. -You can minimize the risk by selecting shoes that are specifically designed for tennis and that have substantial support built into the outer counter of the shoe. @Copyrights reserved

10. COMMON INJURIES-2 SHOULDER STRAIN - Could be due to bursitis or inflammation of the Rotator cuff muscles. Caused due to repeated stresses while serving or strokes or excessive overhead serving. Gives pain when the arm is raised. Shoulder stabilisation and strengthening exercises to increase the strength and endurance of the muscles. If occurs,treatment includes ice, rest for the inflammation to subside and a graded rehabilitation programme. @Copyrights reserved

11. ROTATOR CUFF TENDINITIS More likely to occur if the arm is at an angle of 90 deg from the side of the body. Changing your technique to increase the angle to more than 90 deg.(ideally 135 deg) will lessen the chances of injury.. @Copyrights reserved

12. Shoulder stretch @Copyrights reserved

13. COMMON INJURIES - 3 CALF STRAIN – Caused due to stress in the calf muscle due to overstretching or forced push off. Stretching the muscles and a good warm up is essential. If occurs, RICE and a graded stretching and strengthening programme to increase the muscle strength. @Copyrights reserved

14. CALF STRAIN - Most common cause is a tight calf muscle. - Stretching the calf muscles with the leg extended gives a good stretch to the muscle. - Tendinitis is an inflammation of the Achilles tendon due to overuse. - Treatment is RICE and the use of heel lifts. @Copyrights reserved

15. COMMON INJURIES – 4 BACK STRAIN – Strain in the back muscles due to sudden strong uncontrolled movements. May be a sprain in the muscles or a bony injury to the spine like a stress fracture due to sudden hyperextension with rotation and bending. Can be avoided with proper coaching, avoiding faulty techniques of serving and back strengthening and core stability exercises to improve posture and support to the spine. @Copyrights reserved

17. BACK PAIN - Common technique flaw involves overarching the back on serves and overheads instead of bending the knees and lifting the heels to properly balance the upper body. - Strengthen abdominal and back muscles and to increase flexibility can minimize back pain associated with tennis @Copyrights reserved

19. COMMON INJURIES - 5 Tennis Elbow – Intense pain in the muscles as they attach to the bone near the elbow radiating to the forearm. Caused due to shearing forces on the elbow. Sudden twisting and turning movements. Can be avoided by doing a good warm up and stretching and strengthening exercises. Correcting faulty grip and the right size of grip of the racket and the right technique. Treatment includes ice, rest and a tennis elbow support. @Copyrights reserved

20. TENNIS ELBOW Can be caused by a faulty backhand technique like: - Elbow leading the racket -Wristy impacts -Late strokes. Two-handed backhand relieves the stress on the muscles which attach to the lat. epicondyle. @Copyrights reserved

21. Tennis Elbow Stiffer graphite-type racquets with large heads that expand the impact area are preferred. String tension should be manufacturer’s lowest recommendation. Smaller heads and excessive string tension require the forearm muscles to exert more and may lead to Tennis Elbow. @Copyrights reserved

22. GRIP Too small a grip -allows the racket to twist or move in your hand which can in turn lead to tennis elbow. Forces you to squeeze the racket tighter to maintain control, leads to fatigue in the hand, wrist, forearm and elbow, and can cause tendinitis. You can sometimes increase the size of a grip with a sleeve. Handshake grip is the best with the racket making an “L” with the forearm. Proper fitting grip will improve your control over the racket and improve your game.

24. KNEE STRAIN Tennis, being a high impact sport, the knee is under a lot of stress. The Quadriceps muscle plays a major role in stabilizing the knee joint. Weakness of these muscles or improper footwear, tightness in the muscle can be the major causes for knee strain. Good stretching of the Quadriceps, warm-up, strengthening and correcting the footwear are important to avoid this. @Copyrights reserved

25. KNEE STRAIN -This is thought to be related to the "spring-up" action of the knees on the serve. -A short-arc knee strengthening program to build up the innermost quadriceps muscle in the thigh. @Copyrights reserved

26. HAMSTRING STRAIN Doing too much, too soon or pushing beyond your limits. Poor flexibility and strength. Muscle imbalance between the quadriceps and hamstring muscle groups. To avoid, warm-up and stretch before the game. Gradual increase in the intensity and duration of exercise reduces the chances of a muscle strain. @Copyrights reserved

27. PRECAUTIONS Wear loose comfortable clothing. Wear correct shoes meant for the particular game. Keep yourself hydrated by drinking adequate amount of fluids. Do a proper stretching and warm-up to prevent injuries. Cool down is as important. @Copyrights reserved

29. CORE STRENGTHENING EXERCISES Core-strengthening exercises strengthen your core muscles. Includes your abdominal muscles, back muscles and the muscles around the pelvis. Strong core muscles make it easier to do physical activities They improve your balance and stability. @Copyrights reserved

30. Pelvic tilt @Copyrights reserved

31. Pelvic bridging @Copyrights reserved

32. Static Abdominals @Copyrights reserved

33. Dynamic Abdominals @Copyrights reserved

34. Abdominal exercises - 1 @Copyrights reserved

35. Abdominal exercises - 2 @Copyrights reserved

36. Abdominal exercise -3 @Copyrights reserved

37. Back Extensor exercises - 1 @Copyrights reserved

38. Back extensor exercises - 2 @Copyrights reserved

39. Dynamic Hip Strengthening @Copyrights reserved

40. SINGLE LEG BALANCING @Copyrights reserved

41. NUTRITION Is the gear within. The right food can make you a better player, resist fatigue and stay healthy. For kids, a healthy balanced diet is required. Try to eat all colored food. @Copyrights reserved

42. NUTRITION… Proteins(found in meat, beans, fish, nuts, pulses like chick peas) Carbohydrates (fruits, vegetables, and whole grains are the best sources) Vitamins (as found in fruits and vegetables, for instance) Fats, as in nuts, cheese, butter, oils Water, in plenty. 1 - 2 cups prior to exercise and ½ cup every 30 minutes during activity. DON'T WAIT UNTIL YOU ARE THIRSTY. Minerals like calcium found in milk, yoghurt, cheese, green leafy vegetables and iron as in meat, beans, leafy vegetables. @Copyrights reserved

43. FOOD PYRAMID @Copyrights reserved

44. @Copyrights reserved