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Carl Petersen PT
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DYNAMIC WARM-UP, PART 2
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Speed Warm-Up
Prior to getting on court you want to make sure that the central nervous system (CNS) is
firing properly. Here is a speed warm up that will help trigger the CNS. Do running on the
spot "sewing machines" for 3 x 10 seconds at a medium tempo (60 % of full speed).
Follow these with 2-3 x "sewing machine" accelerations, start slow and gradually increase
up to 80 % of your full speed at the 10 sec. mark. Next, do the same thing, only accelerate
to 90% full speed at the 10 second mark and maintain for 2-3 secs.
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Muscle Tendon Warm-Up
Now that your CNS is triggered, you need to warm  up
the muscle-tendon system. One of the best ways of doing this is to combine ricochet jumps
and progressive power jumps and alternating lunges. Ricochet jumps are as follows. Jump
in place at personal rhythm 2 x 20 jumps and as fast as possible (short ground contact)
for 2 x 20 jumps. Follow this with Progressive Power jumps. Do 2 sets of 3 jumps at 30%
maximum power, at 60 % maximum power. Alternating Lunges are done in place, gradually
increase depth of lunge (don't go past 90 degrees), keep knee lined up over toes. Try 2-3
sets of 10 reps.
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NOW YOU ARE READY TO STEP ON THE COURT
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On Court Warm-Up
Work with your coach or hitting partner and develop a strategy that works best for you.
Warm-Ups will vary depending on whether your just out to hit, play a practice match,
morning warm-up pre-match or immediate pre-match warm-up. Suggested minimum on court
warm-up includes a sequence of 3-4 minutes of half court tennis. Try for easy topspin with
good contact and control. Get the racquet back early and groove the low to high stroke
focusing on contact and follow through. Move back gradually and hit 20 forehands with
minimal spin and medium pace. Next hit 20-30 alternating backhands and forehands, increase
the spin and pace . Now it is time to come to the net and hit 10-15 volley's per side. Next
hit some easy overheads, try 10 before using any pace. Finally can try some easy serves,
start off concentrating on placement and rhythm using minimal spin or power for the first
10.
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