Warm-up for your lesson or match

Warming up for a lesson or match is extremely important, not only for your performance, but also to help prevent injuries. Warming up your muscles allows the blood to flow to them and provides them with oxygen, which helps keep you going longer. A warm-up should be eight to 10 minutes or long enough to create a light sweat, enough to increase body temperature by 1 degree. Many injuries that occur on the court can be prevented if players are more fit and if they warm up and stretch prior to their activity. The following is an easy warm-up routine to try that should make you feel less stiff, more limber and lighter on your feet. Start with marching in place or a light jog around the court. Remember, easy does it when you start. Another drill that will get your heart pumping is called a four corner drill. Four corners is a series of movements that include a combination of high knees to the net, side steps along the net, a backward shuffle to the baseline and again side step, facing the net. The next step is to slowly mimic the actual movements you will be using in your game. Go through all the shots by shadowing the movements in place. Repeat each shot three times. Continue on with the next shot before the player's heart rate returns to a resting rate. The next part of the warm-up drill focuses on raising the heart rate and mimicking the movements of tennis, beginning with the forehand and backhand. We will add movement to this part of the drill. Slide sideways three steps, turn and shadow a forehand. Slide back three steps to repeat this routine four more times. Repeat this drill again, but vary it so that you now are shadowing a backhand. Use the following shots: forehand, backhand, volleys, overheads and serves. Once you have successfully completed this routine using different shots, you should have created a light sweat and be prepared for a tennis match or lesson. Create your own warm-ups and include movement drills that are similar to those in tennis: split steps, back pedaling, sudden starts and stops, and keeping light on your feet. Also, go through all the shots of the game using just your racquet. Make sure that all your movements are controlled and that you are working within your own level.
Clara Springer, Mike Springer, Matt Springer, Las Vegas

What if Becker was here?

When you give a lesson to a talented junior who is "flat" and not working hard, ask him who his favorite tennis player is. He usually will give you a funny look, then answer with a name like Andre Agassi, Pete Sampras or Boris Becker. Then ask the student, "How would you play right now if Becker was watching the lesson?" Students almost always get the point and get fired up to work harder. After the lesson, explain to your juniors that they should work hard for themselves, and not cheat themselves out of a good workout. This can help you turn a flat lesson into an intense one.
Ferdinand Redelijk, USPTA, St. Louis

Balance your recovery

Balance is very important in tennis. One frequently overlooked aspect of balance is in the recovery phase at the baseline. A player should try to incorporate a step-slide into his recovery to be able to move in any direction smoothly.
Mark Mountan, USPTA, Alpharetta, Ga.

Don't toss a knuckle ball

When tossing for a serve, imagine the result if your toss is a knuckle ball. Don't hold the ball in your knuckles like baseball, but hold the ball in your fingers to produce a smooth, fluid motion on the toss so that the ball does not spin. This will produce a more consistent toss and you will be watching the ball to see if it spins. This tip has been my No. 1 pointer for people with wild, inconsistent toss placements on the serve. It usually results in the correct speed in arm motion and proper height of the toss.
Clay Robinson, USPTA, Midlothian, Va.

Focus on the ball ? no peeking!

The old saying, "Keep your eye on the ball," does not say enough. Instead, train your eye to really focus on the ball. Keep your head down long enough on groundstrokes and up long enough on serves and overheads. Don't peek! Do not try to see your target or your opponent at the point of impact. Focus on the ball and read its spin. Try to see the hit as often as possible and see "the empty spot where the ball used to be" after contact.
John M. O'Shea, USPTA, Rumson, N.J.

Tips courtesy of USPTA

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