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Blog > Richiesto > Part 4: Fit with Tennis-Point – warming up like the pros
Not only does the correct warm-up need to be learned, but the relaxation phase after training or a match is also very important in tennis. Former tennis pros Nicola Geuer and Stefan Koubek show you the best cool-down exercises for your body, which ensure perfect relaxation and recovery, especially after long and strenuous tennis matches.
After the match, it is always advisable to start by walking two or three laps around the tennis court slowly and easily. You should then do a few stretching exercises for your shoulders, legs and torso to put your body back into optimum recovery mode.
You start with a stretching exercise for the shoulder area and the latissimus. This is the largest muscle in the human body in terms of area and covers almost the entire length of the spine under the shoulder blade.
Kneel with your lower legs on the floor, your bottom touching your heels and stretch both arms forward. Try to keep your shoulders as low as possible. Now move your hands slowly and carefully in several steps, first to one side and then to the other, so that the shoulder area is properly stretched. You can move your upper body a little further down to stretch the chest area even more. You should also stretch your arms - the part of your body that is used the most in tennis - sufficiently.
After the stretching exercise, sit up again and remain seated in the final position for about a minute. This way you will certainly feel the desired effect intensively.
In the cool-down phase after the tennis match, you should also stretch the hip flexor. This consists of four muscles that can cause tennis players a lot of discomfort. You can do something about this with a classic, simple hip flexor stretching exercise. To do this, start in the stride position with one knee on the floor. Then slowly push your pelvis forward so that you can really feel the pull without feeling any pain. Now gently push forward several times and rock slightly to stretch the muscles optimally.
Now we come to a cool-down exercise for your back. Lie on your back and stretch out one leg, keeping the other leg bent. Place one hand on the knee of the bent leg, look in the opposite direction and extend your other arm in the same direction. Use your hand to put weight on the knee. Slowly and carefully push your knee towards the floor while maintaining tension. Slowly return to the starting position and repeat the same exercise on the other side to relax your back evenly.
This exercise is particularly good for your body after a long and strenuous tennis training session or competitive match. The twists have a wellness effect on the lower back and also stretch the deep muscles of the spine.
How does your body feel after these cool-down and relaxation exercises? Certainly refreshed and completely relaxed. Of course, it is also very important that you drink plenty of water to speed up your body's regeneration. The correct intake of proteins and amino acids can also be important to prepare your body optimally for the next match or tennis training session.
We hope that you were able to take something away from the warm-up and cool-down exercises and that your tennis game will also benefit from them.
Choose the exercises for footwork, upper body, eye-hand coordination and the cool-down phase that fit best into your personal training program. If possible, always use the same rhythm for the warm-up exercises, as your body will remember the sequence and be perfectly prepared for the next tennis match.
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