Hello Villagers,
I hope this finds you well. Today’s Topic is how to be best prepared for a tennis match.
With the start of our Villages Tennis League and Rossmore approaching, here are some easy suggestions to help you with Better Match Play.
All matches start 24 – 48 hours before game day
1. Hydration with electrolytes to prevent Dehydration and potential cramping
2. Eat healthy – carbohydrates,protiens , and vegetables. I.e. – pasta,chicken,fish and vegetables.
3. Sleep- get lots of rest!
Match Day -Dynamic Stretches to help Prevent Injuries
• Fast Feet over line
• Side Shuffles
• Gental Body Twists – Helicopters
• Arm Circles – Forwards and Backwards
• Leg Lunges
• Jumping Jacks
* Each exercise do 10 – 15 repetitions
To complete your warmup finish with a light jog
On Court
1. Juggle Drill with Partner – toss and catch 10 – 15 times repeat with shuffle go slow!
2. Dribble Ball Down 15 times Repeat with Ups and Alternating
3. Service Box warm up with partner – Two Touch – bump ball and send (important! Both players to count each touch this is to help focus and readiness)
4. Rally short court 10-15 reps
5. Rally – Volley 10-15 times! (1 Up 1 Back Alternate Baseline player to feed some overheads
6. Rally Both back –half court – Cross Court 10 –15 times each
7. Serve and Return (Serve + 1) both players are to practice serve and recover with return 3 shots this will prevent – Serve and Observe!
Ready For Play !!!!
• Here are a few extras for on court Preparedness
• Pack your Bag with towels,grips,sun block
• Ice and Cooling towels Great for those really Hot Days
• Snacks – slices of fruit, apples, oranges and bananas and energy bars
*Remember to pace yourselves to avoid exhaustion and fatigue Drink Water
even when you’re not Thirsty!!!
Finally remember
-GET YOUR FIRST SERVES IN!
-GET YOUR RETURNS BACK!!
-DON’T LET THE NET WIN THE POINT!!!!!
* If you should have any questions call me 408 509-5011