Stretching the issue
by: Mark Winship @ In Touch Tennis

Recent improvements in our understanding of the physiology of the human body and how it relates to sporting performance have provided us with the knowledge we need to prepare and condition our bodies effectively. One of the most contentious subjects over the last few years has been the suitability of different types of stretching before and after playing tennis.

Stretching as part of the warm-up should involve movements similar to those used during a game of tennis, performed with a gradual increase in intensity. Low intensity activities at the beginning of the warm-up serve to increase blood flow and tissue temperature which will reduce the risk of injury.

Ok so this all sounds very logical- so what's new?

Well, recent research has shown that static stretching (the traditional mode where a stretch is held still for a certain length of time- usually about 10 seconds) has no effect on dynamic flexibility (the kind of flexibility needed to perform energetic movements on a tennis court). In other words static stretching before playing will not benefit your performance in any way.

An excellent way to stretch appropriately before playing tennis is to shadow your strokes with exaggerated swings. This will stretch and mobilise the correct muscles in exactly the way needed to perform these actions in a rally. Any other stretching exercises that involve twisting, swinging, lunging, or throwing actions will prepare your body for the demands that a vigorous tennis match will put on it! This may include some ballistic (or bouncing) exercises that are no longer outlawed as every action performed by a moving tennis player is ballistic to some degree.

This is not to say that if you are feeling particularly stiff or sore, or if you are rehabilitating from an injury, that you will not want to do some static stretching before playing. It will not directly benefit your game but will make you feel looser and ready to perform.

The time to use static stretching to its optimum is during the cool-down after playing. This is a great time to program a long-term increase in muscle flexibility as the muscles are warm and more responsive. It will also help to avoid that morning-after soreness!