1. Donabate Portrane Tennis Club
08/05/2019
Ready for Tennis

2. Introduction Tennis played by 75 million worldwide
Health benefits include:
Improved cardiovascular fitness
Increased bone density
Improved muscle tone
Increased reaction time
Stress relief
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3. Demands on your body Repetitive moments Direction changes
Stop / start nature
Quick bursts of movement
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4. Common Tennis Injuries
1/3 of injuries are traumatic
Examples: muscle tears, ACL tears, fractures, knee cartilage tears, rotator cuff tears in the shoulder
2/3 of injuries are over use injuries
Ankle sprain
Rotator cuff strain or impingement
Calf muscle strain
Back strain
Tennis elbow
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5. Causes of Overuse Injuries
Upper limb
High velocity and repetitive arm movements
Back strain due to rotation for groundstrokes and serves
Lower limb
Caused by stop / start, pivot and pounding nature of tennis
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6. Guidelines for Injury Prevention
Equipment
Racket size, grip, string tension
Shoes
Surface specific
Insoles / cushioning
Technique
Ex: making contact with forehand in front, ie: late strokes.
Body position, “wristy” impacts
Warm up / Cool down
Resistance band and foam roller
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7. Dynamic Warm Up Move as you stretch Cardio Range of motion Shadowing
3 minutes jog baseline to net – forward, back and lateral
Range of motion
Activate joints and muscles used during play
Shadowing
Use your racquet to mimic tennis shots – serve, backhand, smash, forehand
Nadal says this is critical!
08/05/2019

8. Range of Motion Exercises
Ideal basis for warmup
Shoulder rolls and rotations
Trunk rotations and side bends
Knee to chest
High kicks
Hip rolls
Lunges +/- a twist
Squats
Jumping Jacks
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9. Range of Motion Exercises Cool Down Stretches Resistance Band
Foam Roller
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