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Pro Secrets of Cross Training:
The Stretch
Pat Etcheberry
In the first article in this series, I showed you how to do a dynamic
physical warm-up. The second half of your preparation to play and to
workout is to do this tennis specific stretch.
Together the warm-up and stretch prepare you to get the most out of
your tennis and your cross training program.
An important point to note about the stretch: Remember, you're not
competing with anybody, you’re working to improve yourself! You need to
relax and increase the stretches gradually.
Hold each stretch for a period of at least 10 seconds, and take relaxed
deep breaths.
In addition to preparing your body, you should also use the time to
prepare yourself mentally to play your best.
Do this warm up and stretch every time you go to the court. Remember it’s
a lot easier to prevent an injury than have to try to heal one later.
You should also complete your new stretch routine after your cross
training workouts and also after you play. This is actually the most
important time to stretch.
Because your body is thoroughly warm stretching it after training and
playing allows you to make significant gains in your flexibility. When you
do the stretching routine after a work out or a match hold each stretch
longer for about 20 to 30 seconds. Make sure you breath deeply and inhale
and exhale into the stretch.
 Stretch
1 - Hamstrings and Calves
Place your leg up on the net. Your foot should be straight up and
down.
Do one leg than the other.
Relax, and try to straighten out your leg.
Hold each stretch for at least ten seconds.
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 Stretch
2 - Quadraceps
Let one leg hang on the net.
This stretches the quadriceps in the front of the leg.
Sit down and lean back at the same time.
Hold stretch for a period of at least 10 seconds, and take
relaxed deep breaths. |
 Stretch
3 -
Lunge Step
First a lunge step with the right foot.
Over time try to get the hips one inch lower than your knee.
Ready. Big step. Back. Look straight ahead, it'll help you keep
your balance.
Now the same with the left foot. |
 Stretch
4 - Calves
Walk up to the fence, put your foot as close to the fence post as
you can, dig your heel into the ground and now stand up tall.
Nice and straight. Relax, hold it there, take a couple of deep
breaths.
Go a little bit more and hold it right again. That's to stretch
your calf muscles.
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 Stretch
5 - Achilles
Next we're in the same position as for the claves above but we need to sit down a bit.
Poke your kneed forward and relax. This shifts the stretch to the
Achilles tendon area.
Relax, take a deep breath, hold it.
Sit down, bend your knee just slightly and bring your knee toward
the fence.
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To see the rest of the warm-up, click below to go to page two.
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Cross Training
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handling.
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 Pat Etcheberry is one of the premier trainers in professional tennis. A
former Olympic athlete, his clients have included dozens of highly ranked
pro players, Andre Agassi, Jim Courier, Pete Sampras, Jennifer Capriati, and
Justine Henin-hardenne.
Etcheberry Sports Performance is based at Saddlebrook Resort outside of
Wesley Chapple, Florida. For information regarding training programs, call
(813) 973-1111. |
