20 April 2019
| THE HEARTBEAT OF WOMEN'S SPORT

Get fit for the tennis season

May 24, 2011
Get-tennis-fit

It’s almost that time of year again when everyone gets inspired by what’s going on in SW19 and digs out their old racket. Follow our top tips to make sure you are in shape for the tennis season ahead.

Get-tennis-fitLuke Meessmann, master trainer at Ten Pilates has launched a new class specifically aimed at preparing you for your time on court. Tennis Fit ensures that the techniques practised and honed to perfection in your tennis lessons stay fully effective through the whole match. By building your power, strength, flexibility and balance through various techniques you’ll see an improvement on court.

But for those of you who can’t join the class here are Luke’s top tips for preparing for the seaon.

Playing tennis requires the body to be efficient in a number of types of fitness; aerobic fitness (being able to move and change directions to get to the ball), physical arm strength (being able to hold, move and deliver power to the ball), and flexibility (to move your entire body during the sport).

So what can you do to help your game?

Cardiovascular (Aerobic)

• Get outside and do some speed walking, jogging and run intervals. As the average point play lasts about 15 seconds (with between 45-90 seconds ‘rest’ between plays) you won’t need to kill yourself. Look to spend at least 20 minutes doing intervals of;

1. Running for 15 seconds – walking for 60 seconds

2. Jogging for 15 seconds – walking for 50 seconds

3. Speed walking for 15 seconds – walking for 45 seconds, or combinations of them

Help prevent tennis elbow and build arm strength by doing;

• Wrist stretch

Place hands together, in praying position. Slowly raise elbows so arms are parallel to ground, Keeping hands flat against each other. Hold position for 20 seconds. Repeat 5 times.

• Pronation (inward) and Supination (outward) of the arm

With your arms bent to your sides imagine 2 bowls of soup resting in each hand. Lengthen the arms out to the side and as you do turn the bowls upside down so all the soup falls out. Then reverse the action and bring the elbows back to your side. Repeat at least 10 times.

• Full bicep curl

Holding a tin of soup in each hand, start with your hand by the side of your body, palms facing forwards. Then slowly bend the elbows and curl the cans up towards your shoulders working the bicep. Reverse the movement. Repeat 10 times

• Wrist extension exercise

Sit down with forearms on your thighs with your hands hanging over your knees, palms pointing down holding your cans of soup. Starting with your hands relaxed, slowly bend the wrist back so the hands come in line with the forearm and then lower your hands back to the starting position. Repeat 10 times. (It’s like doing a bicep curl just for your wrists.)

• Wrist flexion exercise

Sit down with forearms on your thighs with your hands hanging over your knees, palms pointing to the ceiling holding your cans of soup. Bend the wrist back so the hands drop nearer to the floor and then reverse the action so your wrist and hand form a straight line. Repeat 10 times.

For more info on the Tennis Fit class visit www.tenpilates.com

Louise Hudson, Sportsister
The Women’s Sports Magazine

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