Wednesday, September 26, 2012

The Annabel Croft Tennis Academy tennis exercise tips!



Fitness has become an integral part of all sports these days and none more so than tennis. Tennis being the high energy game that it is, requires a certain amount of core fitness, so we have carefully chosen 7 exercises which will get you into the shape you need in no time at all. 

These exercises do not require the use of a gym and can be easily done in the comfort of your own home. These exercises can be done by children too. 3 times-a-week is more than enough to see rapid improvements in your tennis fitness levels.

LET’S DO IT!

Use these 7 tennis exercises to improve your tennis fitness:
#1 Tennis Exercise - Suicides (Lateral Shuffle Drill)

  • Shuffle two steps to the right
  • Touch the ground with your right hand
  • Shuffle two steps to the left
  • Touch the ground with your left hand
  • Do this exercise for 1 minute
#2 Tennis Exercise - Lunges
  • Step forward with your right leg
  • Your left leg should be 1-2 inches off the ground and bent at 90 degrees
  • Your right knee should be behind your right toe and at 90 degrees
  • Do 10-15 reps per side
#3 Tennis Exercise - Squat Jumps
  • Squat back until your knees are at 90 degrees
  • Then hop up 3 inches off of the ground
  • Do for 30 seconds or 10-15 reps, depending on your tennis exercise goals
#4 Tennis Exercise - High Plank
  • Go into a push-up position
  • Keep your back flat and your core engaged
  • Hold for 30-60 seconds
#5 Tennis Exercise - Squat Thrusts
  • Stand with your feet shoulder-width apart and your arms at your sides
  • Push your hips back, bend your knees and squat down as you place your hands on the floor in front of you, shifting your weight onto them
  • Kick your legs backward so that you're now in a push-up position, with your arms straight
  • Quickly bring your legs back to the squat position 
  • Stand up
  • Repeat the entire movement
#6 Tennis Exercise - Push Ups

  • Place your arms slightly wider than your shoulders
  • Rise up on your toes and engage your core
  • Bend your elbows until you are 2 inches from the floor, and then push your body off until your arms are straight
  • If needed, do the exercise from your knees
  • Do for 30 seconds, or do as many reps as possible until exhaustion
#7 Tennis Exercise - Mountain Climbers
  • Begin in a push-up position on the hands and toes
  • Bring the right knee in towards the chest, resting the foot on the floor
  • Jump up and switch feet in the air, bringing the left foot in and the right foot back
  • Continue alternating the feet as fast as you safely can for 30-60 seconds
  • You should have worked up a real sweat if you did these tennis exercises properly!


KEEP HYDRATED!
How’s it going with your tennis training programme? Could complacency be your greatest opponent? Tweak your tennis strategy by including these Top 5 Tennis Tips for Hydration. All of the tennis training tactics are not going to help if your body is suffering from poor hydration management.

When it comes to hydration tips for tennis tournaments or even a fun game with friends, a smart hydration plan is vital before, during and after. Tennis is, in general, a warmer weather sport, and sun-drenched tennis court surfaces coupled with an intense heat index create dehydration pitfalls.


Top 5 Tennis Tips for Hydration
  1. Avoid or limit intake of caffeinated drinks (such as coffee, teas, soft drinks) before and immediately after tennis training and match games. They are potent dehydrates, plus trigger fluid loss via sweat and urine. It’s a misnomer that caffeine creates extra energy. A vitamin B tablet helps promote extra energy without an increase in loss of fluids. Definitely avoid alcohol at these times… but you already knew that, right?
  2. Be prepared. Fill up and chill your bottles or sports drink containers beforehand and park them courtside for handy, regular intake of fluids.  Plan enough for over 2 hours.
  3. Consume sufficient fluids before, during and after your tennis training programme and match performances. In general: Drink 17 to 20 ounces within the 2 hours before; 300ml every 15 to 20 minutes during; and within the 2 hours afterwards drink a minimum of 600ml per pound of weight loss.
  4. Don’t wait until you’re thirsty. Maintain a deliberate drinking discipline today and every day. Light-coloured or clear urine is a good sign you’re on target. At 2% loss of body water we feel thirsty, but by then our endurance is compromised. At 3% dry mouth     sets in. By 5% we have problems concentrating, coupled with pulse and breathing increase. With the possibility of death occurring at 11%, you can see why it’s essential to be well hydrated.
  5. Electrolytes, whether from water or sports drinks, are important for an overall health and stability. These electrically-charged substances, naturally found in urine, blood and other body fluids, are released through sweat and must be replenished through drinks and foods that contain them. Follow a balanced intake - not too high or too low. Either extreme can cause nausea, fatigue, diarrhea, vomiting and kidney malfunction.
What to do for dehydration? Rehydrate as soon as possible. Stop physical activity, go to a cool place, put your feet up and slowly drink, drink, drink. In a few hours you’ll feel better, but keep chilling out. It can take up to 1½ days to make up for your fluid loss.
Re-hydrating is not just about drinking water and juice; it’s about getting re-balanced via electrolytes. The sodium and chloride components in electrolytes (along with potassium and bicarbonate) are key to staving off muscle cramps. Potassium via bananas is not as effective as a liquid electrolytes intake.
Keep striving to stay at the top of your game with these Top 5 Tennis Tips for Hydration. They’re so easy to do, but so easy to overlook until you’re dying of thirst! Hydrate now, hydrate often, as the intake of fluids keeps your body in top form by providing it with the liquids it needs for optimum performance.

1 comment:

  1. typy tenisowe,darmowe fixy,darmowe typy,insidery
    typy na dzis,typy na weekend,atp wta typy bukmacherskie

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    ReplyDelete