RAMP Warm Up for Tennis
Getting warmed is essential for a match and a training / session coaching session. As a coach I need to observe a player first in a realistic situation rather than seeing a player not showing their real shot as cold. Also for competition often players see themselves as ‘slow starters’ and this is because the miss the warm up and and therefore not mentally focused.
So here is a explanation of a RAMP warm up and exercises yo can do to be ready for anything
- ↑ Body temperature
- ↑ Heart rate
- ↑ Respiration rate
- ↑ Blood flow
- ↑ Joint viscosity
Just jogging is ok but put in some changes of direction and run with movements like side stepping, low skips, back steps and arm circles. Being specific is better so shadowing shots with a racket is more realistic.
A-CTIVATE & M-OBIILISE
The aim here is activate major muscle groups for example by doing a squat activates the quadriceps and hamstrings. Focusing on good quality of movements rather than speed and power. The whole body needs to be warmed up so a good routine would be. This is NOT static stretching but should involve full range of movement on the move so to keep the body warm and heart rate up.
- forwards/ backwards and side lunges
- Superman’s (from all fours extend right arm and left leg) working the core and back
- Hip circles
- Leg swings forwards / backwards and
- Arm swings / move arms up and down a the side of the body and infront
- Using light therabands & thigh loop bands as a progression from bodyweight exercises
This part can be more fun and feels like a car accelerating as we are going from 60/70% to full speed. Moving know is the last stage and like getting ready for a fight if not then we are not prepared mentally and physically for learning and / or winning. Of course we have to be careful not too tire the player out.
This stage should involve more plyometric movements, changes of direction and mentally challenging the player so it could be a game or challenge.
Some examples …
- reaction ball drops from a partner / coach . 2 balls on after the other for a player to react
- Tig. You could thigh elastic bands to help activate the glutes
- Medicine ball tennis – throwing the medicine ball as a rally or even a point so you are moving each other around
- Reactaball ball . A great bit of kit is the reactaball as it ‘wakes’ the eyes up and challenges players reactions and movement
ON COURT WARM UP
There are 2 types of warn up one when you are on on court with your opponent and you have a timed warm and then there is voluntary warm up you do with a partner or coach. SO we are going through the warm up yo may do for example with you team …
1 – Rally in the boxes using full swings but 50% speed . After every 10 shots increase the racket head speed
2 – Rally down the middle and deep. Rally cross court both ways (essential for doubles)
3 – Volleys and smashes with one back / one forward. Volley to volley in the boxes cross court and straight for doubles players
4 – Serves . Practice 1st serve and 2nd serve. Personally I aim my serve one to the forehand and then one to the backhand.
5 Returns . Really important practice hitting deep and in, often forgotten.
6 Mentally Prepare. Chat or self talk . What is your game plan with you partner, just a quick reminder ? How will you beat you opponent ?