Donabate Portrane Tennis Club

1. Donabate Portrane Tennis Club Ready for Tennis

2. Introduction • Tennis played by 75 million worldwide • Health benefits include: • Improved cardiovascular fitness • Increased bone density • Improved muscle tone • Increased reaction time • Stress relief

3. Demands on your body Repetitive moments Direction changes Stop / start nature Quick bursts of movement

4. Common Tennis Injuries • 1/3 of injuries are traumatic • Examples: muscle tears, ACL tears, fractures, knee cartilage tears, rotator cuff tears in the shoulder • 2/3 of injuries are over use injuries • Ankle sprain • Rotator cuff strain or impingement • Calf muscle strain • Back strain • Tennis elbow

5. Causes of Overuse Injuries • Upper limb • High velocity and repetitive arm movements • Back strain due to rotation for groundstrokes and serves • Lower limb • Caused by stop / start, pivot and pounding nature of tennis

6. Guidelines for Injury Prevention • Equipment • Racket size, grip, string tension • Shoes • Surface specific • Insoles / cushioning • Technique • Ex: making contact with forehand in front, ie: late strokes. • Body position, “wristy” impacts • Warm up / Cool down • Resistance band and foam roller

7. Dynamic Warm Up • Move as you stretch • Cardio • 3 minutes jog baseline to net – forward, back and lateral • Range of motion • Activate joints and muscles used during play • Shadowing • Use your racquet to mimic tennis shots – serve, backhand, smash, forehand • Nadal says this is critical!

8. Range of Motion Exercises • Ideal basis for warmup • Shoulder rolls and rotations • Trunk rotations and side bends • Knee to chest • High kicks • Hip rolls • Lunges +/- a twist • Squats • Jumping Jacks

9. Range of Motion Exercises Cool Down Stretches Resistance Band Foam Roller