Tennis is an intense, fast-moving sport; you need your head in the game and focus on the court at all times. Making it a ritual to stretch before each match can significantly impact your performance throughout the game. Resistance bands are one of the greatest tools to activate your muscles during a warmup fully; here’s how they can help you get the best out of each match.
Why Are Warm-ups Important?
Overall every athlete knows that warming up is part of the sport. You need to warm up before working out, just as you need to add some cool-down stretches. Stretching activates muscles and mentally prepares you for the game.
For many people that exercise resistance bands are becoming part of a regular fixture. The bands allow you to stretch deeply and perfect your form and posture while stretching. Resistance bands help you focus on the stretch for better stabilization and control.
Reasons Why Warmups are Important for Tennis Players
Tennis is an intense sport, with a risk of injury. Whether you are late for your match or pressed for time, you still need to warm up. Your muscle tissues cannot go from a stable resting rate to firing through powerful strokes.
It is vital to warm up your legs and lower body for explosive jumps, better running, and quick lunging movements. Your arms and upper body need to be warmed up to prevent rotator cuff injury or carpel tunnel. Resistance bands are a great tool to warm up with as it allows you to focus and precisely target the muscles you will need throughout the match.
Reduced Risk of Injury
Injury is common in any sport; whether from falls or muscle strain, it is common in the court or the field. Tennis is no stranger to sports injuries, of which warming up can help prevent some. The most common injuries in tennis are:
- Rotator cuff tendinitis – perhaps one of the worst injuries; any rotator cuff injury is painful and can keep you off the court for a long while. Try banded external rotations, wall crawls, and shoulder extensions with a set of resistance bands for a reduced risk of a shoulder injury.
- Wrist strains – Tennis involves the delicate swishing of your wrists; there are a few exercises you can add to your routine to warm them up before a match and after a match to cool the muscles down. Tennis ball squeezes, wrist circles, wrist extensions are all great additions to your warmup routine.
- Knee pain – The impact of jumping and running during a tennis match can hurt your knees if they are not adequately warmed up. The main problem with a knee injury is that it can permanently take you off the court if you are not careful. Try strapping your knee with kinesiology tape, including a few leg extensions, knee extensions, and terminal knee extensions before your match.
- Calf and Achilles Tendon – These painful and debilitating injuries can be prevented. While many who has done a little too much leg work know that painful and stiff legs are not fun, warming up before a match can drastically reduce the risk of straining your calves and the ligaments in your legs. Seated calf raises, banded squats, and jumps are all excellent additions to your routine.
Improved performance is perhaps one of the most important reasons for anyone that enjoys competitive sports. A warmup can help you activate both secondary and primary muscles. This activation translates to explosive power, deeper lunging, and improved striking power.
Stretching and warming up with resistance bands can help soften and stiff muscles and allow them to work without the risk of tears and stretches.
Getting Your Head In the Game
Focus is a vital aspect of tennis; your head needs to be in the game and present. If you are not there, you risk miscalculation, a stroke, and dropping the ball. Warmups are a form of meditation and pre-game ritual for many athletes.
As you focus on warming up each part of your body, your mind gets into game mode, and your sport is improved. You should be able to switch off from the outside world and place your focus on your game. Psychological readiness for a match helps keep your focus at all times.
Warmups Are Vital
Always make time to warm up, and cool down. Whether you just need to focus or get your head in the game or prevent further injury. Resistance bands are one of the best tools to focus on your match properly.