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Player to Player: Warming Up

Real Tennis Players - Like You! - Asking For, And Offering, Advice On The Sport They Love

Player to Player is USTA.com’s new bi-weekly feature where everyday tennis players will be given a forum to ask advice on the sport they love – and their fellow players will dish out advice. Each week we’ll post a number of the best responses we receive to our question of the week.

Please send any questions you’d like answered or responses to other player’s questions to Ezra@usta.com. For more information, please click here. To see next week's question from Carrie of Denver, CO click here.

Last week’s question from Tamara C. of Rutherford, NJ
I’m a 52 year old who plays tennis two to three times each week. I consider myself to be in good shape, but I can’t seem to warm up quickly. I’ve tried jogging around the court, stretching, walking, you name it! Seems I always have to have about 20 minutes of match play before I feel fully loosened up and ready to play. Problem is, sometimes I find myself so behind in the score after 20 minutes that the first set is almost a “throw-away.” Does anyone have some tips or tricks I can try out to get warmed up before a match?

PLAYER RESPONSES

From Tommye A. in Culpeper, VA

I also struggled with warming up, so I began playing World TeamTennis in a local league. They have extremely short warm-ups and no ad scoring. It forces me to concentrate early in a match, or it is over quick. Three of my WTT teammates are also on my USTA women's team, and we now notice a significant edge over our opponents in being able to start quick. If the league is not available, perhaps playing some social matches with little warm-up and no ad scoring would help, as well.

From Ron W. in Dallas, TX
It sounds like you are doing all that you can to warm up your body. The problem is that when we play this sport, we are not only engaging our bodies but our minds, as well. I had the same problem in my first year of real tournament play but have a much better handle on this problem thanks to two things: First, after making sure that I have stretched properly and hit a few strokes back to my opponent, I quickly start to up the power on the strokes. For me, it's important to not just dink the balls back, but to get the entire body involved in creating the stroke and pace during the practice shots. I do try and direct the shots back towards my opponent, but I'm not really concerned if they are in or out at this point. Second, I play a mind game, convincing myself that at the beginning of the match I am down in score by at least a couple of games. This helps me create the feeling that I'm having to dig out and helps focus my mind on making my shots. I recently won my first Major Zone title using this method. Good luck!

From Ginger C. in Cortlandt Manor, NY
If there's a backboard, wall or a racquetball court anywhere near your match, I recommend hitting against it for 20 minutes or so before you go to your match. It will warm you up and keep you focused on the ball.

From Bruce F. in Wallingford, CT
Tamara- Three ideas:
1. Before you ever arrive at the tennis court for your match, find a place for a pre-match ritual. I like to use my driveway or a nearby school yard or open field. Take 20 minutes to do your dynamic stretches and play out a few games of “shadow” tennis.
2. Try skipping rope instead of “shadow” tennis.
3. Then go to the court and do what you already do.

From Todd S. in Lexington, SC, 3.0 male, playing for 2 years, addicted
I had the same problem as you with warming up. I was always down in the first set and had to go three sets for a win. Now I make sure my partner and I arrive one hour prior to game time. We actually play a set of singles to warm-up. It loosens muscles and offers plenty of practice for both service and rally. The score is not important, and I find that I am ready to begin my doubles match.

From Ken P.
The key to warming up is starting early. Start by stretching 15 minutes prior to your scheduled start time; stretch all parts of the body for five minutes, followed by five minutes of jogging in place and then 50 jumping jacks and finish with another five minutes of total body stretching. Go out on the court with the mindset that you are loose and ready to go. You will feel the difference.

Next week’s question from Carrie of Denver, CO
As a solid 3.5 player who wants to move up, I am entering some tournaments. I already play on a club ladder and USTA Leagues and love all of it! What I need help with is the case of nerves I get when I play in a tournament. Sometimes the match is at my home court and even against a player I know, but somehow just the fact that the match is a tournament causes me to get so nervous that I can't seem to calm down and focus on my tennis. It doesn't make any sense to me. It's not like a lot of money is on the line or anything! Help! Thanks.

Please share your advice with us – and Carrie – by e-mailing Ezra@usta.com with your advice, name and hometown.

*Please note that any advice given out in this forum should in no way be confused with actual medical advice. Before starting any new exercise regiment or altering your existing one, we strongly urge you to consult with your regular physician.


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