Defective self-polishing errors are often the deciding factor in every tennis match. But that is not the only thing that leads to failure or victory. In fact, the right practice is a big influence.
The effort in each exercise is something that athletes always want, but sometimes, excessive effort can be more dangerous than benefits. Here are 10 most common practice errors.
Heavy weight training
The biggest mistake that most tennis athletes face when exercising is to exercise excess weight. Tennis is a sport that requires muscle stamina because you will have to hold the racket for hundreds of times in a match. Exercise so that the muscles can easily adapt to each movement, by simply lifting the light weights, but with a high repetition intensity (from 12 to 20 times).
Causing force on the upper part of the body
In the gym, you need to avoid the dynamics that put pressure on your shoulders. Because in fact, the main role is the part that must “bear the most battle” during the tennis matches. Adding unnecessary power to the upper part of the body will increase the risk of injury. Therefore, instead of having to endure through strong movements over the head, replace them with hand movements to the front of the body.
Ignore what you can’t see
Tennis helps your body get better. Professional players will have healthy hands, chest muscles more developed than back and shoulder muscles. To keep balance, you need to practice a lot with the back muscles, including ladder, posterior muscle … twice as much as you do with the front muscle groups. But it is not allowed to forget the central muscle bundles. All have the effect of controlling the lines you hit.
Tennis requires you to move a lot and very fast. Experts say that a 40 minute running time is appropriate and will help a lot for your endurance. Should run down the distance and so, you will focus on running at the highest speed. First, run 400 m then 200 m then 100 m then 50 m and repeat like that.
Practicing too hard
Minimize the impact on the joints of the body by combining cycling, swimming, climbing stairs … Tennis has a relatively large influence so more and more strong shots, both in and Outside the arena, you are at higher risk of injury.
Not paying attention to the time before and after the match
If you do muscle tension movements when all muscles are “resting”, you are at risk of stretching or muscle pain. Start a few minutes with gentle exercise or jogging, then begin more severe movements. And remember, one thing, don’t run straight into the locker room after the game. Most people do not relax their muscles after a tense fight. But remember, that is the most important time. Your muscles are at the time of elasticity, so they are easily stretched.
Too much effort
Muscle stretching doesn’t need to be done to the point of causing pain. You should create a gentle movement over a period of 20 to 30 seconds. There is not much evidence that keeping time longer will have much better impact. But the important thing is that you need to be really enthusiastic and patient, pull the muscles slowly and then gradually increase.
Not interested in costumes
Playing on sunny days will make you more susceptible to heatstroke. To regain balance, drink plenty of water and choose the right clothes. Wear bright colored shirts and when you are drenched in sweat, you must replace them immediately. Use a sunscreen with an SPF of at least 15 in these sunny days, and then apply once every set. Must wear a hat. All work to protect your eyes from UV rays and avoid direct sunlight on the head.
Do not check shoes
This is a common mistake for new tennis players. But sometimes, professional players also get it. Tennis shoes have unique characteristics that help you protect your ankles and minimize injuries. Replace shoes every 6 months even if it’s not broken. Choose shoes with pads, which can be soft or sweaty without the need for an external impact.
Avoid foods that are high in fat and avoid eating too much before a two or three hour match, otherwise you will have stomach pain. But don’t go out and don’t eat at all. An hour or two before each game, take a snack with foods like bananas and yogurt …