Complete conditioning for tennis by Mark S. Kovacs, Paul Roetert, Todd S. Ellenbecker, Visit

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3 lists examples of dynamic stretches.  Warm­up three to five minutes.  Repeat two or three times.  If it hurts, or if you feel a burning, you are stretching too far.  Stretch your tight side first.  Stretch only to your limits.  Do not lock your joints.  Do not bounce.  Stretch larger muscle groups first, and repeat the same routine each day.  An ideal time to stretch is just after aerobic activity.  Flexibility eds are specific to each individual and joint.  An example of an appropriate test for flexibility is the sit­and­reach test, which measures low­back and hamstring flexibility (see page 9 in chapter 2).

1 This right­handed player exhibits normal internal rotation in her nonracket arm (a) but limited rotation in her serving arm (b).  You can only attain this goal by using a complete conditioning program for tennis.  Ballistic stretching can cause injuries because of the danger of going beyond the tissue's elongation and bending limits. 2 lists the procedures we recommend for static stretching. 3 lists examples of dynamic stretches.  Warm­up three to five minutes.  Repeat two or three times.  If it hurts, or if you feel a burning, you are stretching too far.

Because this is a common test, you can also make comparisons with available data from other sports.  You should train for longer distances in the off­ season and preseason.  Stand at the start­finish line on a level 440­yard track (we recommend cinder or tartan tracks).  A partner gives the command, ''ready, go" and starts the stopwatch.  Complete one and one­half miles (six laps) and record your score. 17. 5­Mile Run (minutes:seconds) Female Excellent Good Average Needs Improvement Adult <11:49 11:49–13:43 13:43–15:08 >15:08 Junior <10:30 10:30–11:00 11:00–11:30 >11:30 Male Excellent Good Average Needs Improvement Adult <8:44 8:44–10:47 10:47–12:20 >12:20 Junior <9:45 9:45–10:15 10:15–11:00 >11:00 Page 30 Tennis Fitness Package Many factors contribute to success in tennis, and because tennis is a skill sport, just being strong or fast does not make you a better player than someone else.

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