The Physical Warm up before playing Tennis
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Description:
The coach proposes an exercise or training activity, focused on the players activating their body prior to the specific training.
Goal of the activity
Progressively activate the motor response of the body through performing a series of exercises that cause an increase in muscle and neurotransmitter temperature.
The purpose of warming up is to gradually get our body to an optimal level. On that sense, when starting an activity we will be able to perform to the maximum and also prevent possible injuries.
Planning of the session:
The planning of the warm-up corresponds entirely to the coach, although the player can or should propose exercises that also work the same objectives.
Organization and development:
The warm-up consists of performing a series of exercises that cause an increase in muscle temperature and motor response. Its intensity will rise with the warm-up time, that is, it is heated at first with low intensity exercises and then with high intensity exercises in order not to force the body and prepare it little by little.
Heart rate and breath also rise, because as you exercise more intensely, more nutrients and more oxygen are needed to sustain activity.
Coach’s task:
The coach proposes the activity to work and its function will depend on the methodology he wants to apply:
If coach uses traditional methods, his role will be direct command.
If other methods or discovery teachings are used, the role of the coach becomes more of an observer.
Player role:
Find the technical answer to the situation.
Practical examples
The traditional warm-up prior to a “training”:
“Specific warm-up”: 5 minutes prior to the specific training.
The warm-up with balls before a “training”:
“Warm up with balls”: 10 passes between 2 teams (team in possession of the ball and team that must steal the ball).
Variants: With tennis balls, passes just throwing towards the ground, different mixes of passes etc. Playing with feet.
Warm up focused on “neural” response:
“Warm up with balls”: this type of warm-up is more focused on the neuronal response than on the physical one.
Variants: Different types of passes and receptions where the motor part can be integrated.
Activation Warm-up prior to “Competition”:
“Warm-up Competition”: Valid physical activation prior to competing on any type of surface.
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