🎾 How To Maintain Body For Tennis¶
Giới Thiệu¶
How To Maintain Body For Tennis — tài liệu 19 trang từ thư viện sách tennis.
Chủ đề chính: Racket, Wrist
Tóm tắt nội dung (trích từ tài liệu gốc): How to maintain body for tennis? BY: Dr. Madhur Thawani BPT, Ms. Exs, DPT (USA), MIAP Tennis is played worldwide and is one of the most popular racket sports. A high number of Tennis tournaments for competitive tennis players may lead to EXAMPLE TEXT overEXuAsMePLiEnTjEuXTries, such as "tennis elbow" or wrist injuries. For noncompetitive tennis players, improper or inadequate physical and technique training may be the cause of overuse injuries. Although overuse injuries make up a large chunk of tennis injuries, the good news is that such injuries can be prevented with some changes to technique
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Nội Dung Gốc (Tiếng Anh)¶
How to maintain body
for tennis?
BY:
Dr. Madhur Thawani
BPT, Ms. Exs, DPT (USA), MIAP
Tennis is played
worldwide and is one of
the most popular racket
sports.
A high number of Tennis
tournaments for competitive
tennis players may lead to EXAMPLE TEXT
overEXuAsMePLiEnTjEuXTries, such as
"tennis elbow" or wrist
injuries.
For noncompetitive tennis
players, improper or
inadequate physical and
technique training may be the
cause of overuse injuries.
Although overuse injuries make up a large chunk of tennis injuries,
the good news is that such injuries can be prevented with some
changes to technique and training routines.
Top 4 Tennis Injuries
1.Sprained Ankle
2.Shoulder Injuries
3.Stress Fractures
4.Tennis Elbow
Why we get Injuries ?
Incorrect
technique
Failure to warm up
and cool down
Time spent playing
Previous injury
What to do if an injury occurs
Stop playing
immediately to prevent
further damage.
Apply Ice.
First aid or medical
treatment of any
injury.
Expert advice
Don't resume play
until you have
completely recovered
from the injury.
TENNIS
Upper Limb Injuries are more common in children.
Like: Fracture of radius/ ulna.
Sprains/ Strains of wrist.
Lower Limb Injuries like Ankle sprains/strains
Knee spains/strains are less common.
Common anatomical injuries in Junior elite tennis
players is the back.
Overuse Injuries in the pediatric and adolescent population are
increasing in the society.
Spotting Overused Injuries
Stage 1: Pain after activity, no
movement problem
Stage 2: Pain during and after
activity with minimal movement
problem
Stage 3: Pain during and after
activity that persists throughout the
day, significant movement problem
Stage 4: Significant functional
impairment with all daily activities
Prevent Injuries
Regular Warm-up Routine
Proper Strengthening Exercises (Individual Plans) Like
Lateral Band Walks with External Rotation, Single Leg
Balance with External Rotation, Rotational Cable Rows,
Curl ups,1 Arm 1 Leg Row, Overhead Throws, Leg
Squats, Perpendicular Throws ,Ys, Ts, Ws and Ls
Regular Cool Down Routine
Three Tennis Training Programs
Performance In-Season Without
Program Program Weight Lifting
Program
Performance Program
� This program will help to improve key
performance aspects like
�Strength
�Power
�Flexibility
�Speed and
�Quickness.
�Improve recovery habits to help sustain your
success.
Performance Program
�End-result:
�Powerful serve
�Better court quickness
�Less risk for nagging pains
�Injuries like tennis elbow.
Days per week: 3-5
Duration: 75-120 minutes
Performance Program
�Training Components:
�Prehab (injury prevention)
�Movement Prep (warm-up),
�Plyometric,
�Movement Skills
�Medicine Ball
�Strength
�ESD (cardio), and
�Regeneration (recovery).
In-Season
�Twice a week, workouts to improve:
�Strength
�SEXpAMePeLEdTEXT
�Power and
�Flexibility
�Third day each week to improve your resistance to injury
and help your body recover faster.
�Along with a nutrition roadmap, this training
will help you stay competitive and healthy throughout the
season.
In-Season
�Training Components:
�PEXrAeMPhLEaTbEXT(injury prevention)
�Movement Prep (warm-up)
�Strength and
�Regeneration (recovery).
Days per week: 3
Duration: 30 minutes
Without Weight Lifting
�Sticking with your own resistance training routine?
�ThenEXAuMsPLeE TtEhXTis program to improve in every other area
�Court skills,
�Overall conditioning,
�Speed,
�Power,
�Injury resistance and
�Nutrition habits. EXAMPLE TEXT
Without Weight Lifting
�Training Components:
�Prehab (injury prevention)
�MEXoAMvPeLEmTEeXTnt Prep (warm-up)
�Plyometric
�Movement Skills
�Medicine Ball
�ESD (cardio) and
�Regeneration (recovery).
Days per week: 3-5
Duration: 45-75 minutes
Thank you
This powerpoint, text, images, videos, and other materials
have been provided as general information for exercise and
rehabilitation and are intended for educational purposes.
Any individual beginning mentioned, or beginning any
other exercise program, should first consult with a qualified
health professional. Discontinue any exercise that causes
discomfort and/or dysfunction and consult with a qualified
medical professional. Please consult with a physician prior
to implementing any rehabilitation or exercise protocol.
This website does not contain medical advice. The
instructions and advice presented are in no way a
substitute for professional testing, instruction, or training.
The creator, producer, and distributor of website disclaim
any liabilities or loss, personal or otherwise, in connection
with the exercises and advice herein.
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