Prepare Your Tennis

Bag !

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Packing The Right Equipment

You should have at least three racquets in your bag and your own strings.

Therabands are used to warm up shoulders, arms and wrists.

Always have a can of balls to warm up in case the tournament doesnt provide them.

Hydrate yourself. Once you feel thirsty is already late.

Take a medicine kit with things you might need. My suggestions are: -Tape for blisters - Pain killers -Muscle Relaxers.

Ankle injuries are very common in tennis players. Having a couple of braces on your bag can prevent you from ankle sprains or give you support on it if you happen to twist it during a match.

If you dont like to walk to your towell after every point, get some wrist bands. They are comfortable and effective.

Change your grip at least before each match. It will prevent blisters and give you a better feel to the racquet.

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Warm Up Routine

A match starts in the warm up. If you do not warm up your muscles correctly you wont have the best performance you are looking for and you can get injured.

First of all you should get to the courts were the tournament will be hosted to hours before your match starts.

This is a routine you should follow before a match:

ØStart with a 10-minute easy jog.ØFind a 50-yard place to begin your dynamic warm up which is the following:

o High kneeso Butt Kickso Shuffleso Karaokeo Straight leg marcho Straight leg runo Sprints increasing the speed. Starting up by jogging and finishing

sprinting.o Stretch a little but don’t hold each muscle for more than 15 seconds

ØGran your Theraband and begin exercises to warm up your fore arms, biceps, triceps, shoulders and wrists.

ØNow you can grab your racquet and start hitting ØFirst you should start by hitting grand strokes, then volleys and overheads and

finally some serves.ØIn order to feel prepared for your match you should play out some points against

the person you are warming up with so that you prepare mentally as well.

Now you are ready to compete!