IMPORTANCE OF STRETCHING
by Clement Darko, Associate Professional

Majority of our students ignore the importance of stretching before practice and match play, due primarily to their lack of understanding that their muscles and joints need to be warm and flexible to maximize it's full range of motion.

There are three significant phases of stretching for tennis
players. (Warm-up, Static Stretching and Stretching after Playing)

Phase 1: Warming-UP
You can start off with any of these exercises: light jogging, jump-ropes, slow arm circles, trunk twists and other general upper motions. This will increase blood flow and temperature in body tissues.

Phase 2: Static Stretching
Static stretching involves a slow gradual controlled movement of the muscle through a full range of motion and held for 15-30 seconds. This will help avoid muscular imbalance, knots, tightness, and muscle soreness.

Phase 3: Stretching After Playing
Stretching after playing will help your body cool down, ensure muscle relaxation, circulation to joints and tissue structures while also reducing muscle soreness and stiffness.

Without stretching you will have slow starts and be more prone to injury and soreness. Stretching will increase your range of motion, promote relaxation, reduces stress and help prevent injury.