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When it comes to dominating on the tennis court, it’s not always about perfecting your game, but also about ensuring your health and well-being. Injury prevention is key in allowing you to stay in top physical condition. Read our tips below on how you can take care of your body and enjoy the game for years to come.

1. Warm-Up Wisely

A proper warm-up is your first line of defence against injuries. Before hitting the court, incorporate activities like light jogging, high knees, and arm circles to increase blood flow, flexibility, and joint mobility. Then engage in dynamic warm-up exercises that target the major muscle groups used in tennis. A well-executed warm-up primes your body for the demands of the game.

2. Stretch it Out

Dynamic stretching is essential to enhance flexibility and prevent injuries. Focus on stretches that mimic the movements of tennis, such as leg swings, torso twists, and lunges. Pay special attention to your shoulders, hips, and lower back – areas commonly stressed during play. Incorporating dynamic stretches into your routine ensures your body is agile and ready for the dynamic nature of tennis.

3. Cool Down

Just as warming up is crucial, so is cooling down after a match or training session. Gradually reduce the intensity of your movements and include static stretches. This helps prevent muscle stiffness and promotes muscle recovery. Take the time to stretch major muscle groups, holding each stretch for 15-30 seconds to enhance flexibility and reduce post-game soreness.

4. Listen to Your Body: Aches and Pains are Signals

Pay attention to your body’s signals. If you experience persistent pain or discomfort, it’s essential to address it promptly. Ignoring minor aches can lead to more severe injuries. Seek technical advice from our experienced coaches, as poor technique is one of the main reasons for injury.

5. Strengthening Exercises: Building Resilience

Incorporate strength training exercises into your fitness routine to build resilience in key areas prone to injury, such as the knees, shoulders, and core. A balanced strength program enhances stability, reduces the risk of injury, and contributes to overall performance improvement on the court.

A proactive approach to injury prevention is fundamental to enjoying tennis for a lifetime. By integrating these practices into your training regimen, you’re investing in the longevity of your tennis journey.
Are you ready to take your game to a new level while prioritising your health? Join Meehan Tennis Academy and experience tennis coaching and programs that go beyond the court. Our expert coaches are committed to your success, both in skill development and injury prevention. Sign up with Meehan Tennis Academy today! Your journey to tennis excellence and fun begins here.

Mastering the art of footwork is the cornerstone of a successful game. And no matter what level you play at, your ability to cover the court with agility and precision can make all the difference. In this blog post, we’ll share some invaluable footwork tips that will elevate your court coverage and help you excel your game.  

1. Keep Your Feet Active

Your feet should begin moving before the opponent’s serve, and be active for the entire duration of the point. Keep the majority of your weight on the balls of your feet. This facilitates swift movement and allows you to react quickly to your opponent’s shots. Being light on your feet not only improves your speed but also enhances your ability to change direction effortlessly. 

2. Split Step: Anticipate, React, Dominate

The split step is a fundamental technique that enhances your readiness on the court. Just before your opponent strikes the ball, perform a small jump and land with your feet slightly apart. The width of your feet should be 1.5 times the player’s shoulder width. This split step prepares your body to move in any direction, giving you a split-second advantage in reacting to the ball.

3. Controlled Steps: Navigate the Court with Precision

When moving around the court, focus on taking controlled steps. Using large first steps, push out of the split step and get moving in the direction of the ball. You can then make small adjustment steps as you get closer to the ball. This not only conserves energy but also allows for quicker adjustments to the ball’s trajectory.

4. Craft Your Stance and Contact Moves

The stance you adopt and the way you manoeuvre during contact can significantly influence the outcome of your shots. Stance options are varied, each contributing to a distinct shot style. A neutral stance, with the feet side-on to the net, an open stance, facing the net front-on, the semi-open stance, a balance between the two, and the closed stance, with the front foot across the body. Usually, if the ball is fast and deep, or wide, we use semi-open or open stances. If the ball is slower then we would step into the court using a neutral stance. These stances lay the groundwork for your shots. 

Complementing this, the contact move – the dynamic interplay of feet and hips during ball impact – adds finesse to your execution. Whether gliding into a neutral stance for a swift return or leveraging a closed stance for stability in a powerful shot, understanding and mastering these elements can transform your tennis game into a captivating performance on the court.

5. Recover Quickly

After each shot, prioritise a quick recovery to the ideal ready position. The faster you can reset, the more prepared you’ll be for your opponent’s next move. Practise this aspect of footwork consistently to maintain control over the pace of the game.

Superior footwork is the secret weapon that sets champions apart. Implement these footwork tips into your training regimen and witness the transformation in your court coverage. Remember, the court is your stage, and with the right footwork, you can dance across it with confidence. 
Stay tuned for more insights, tips, and training techniques from Meehan Tennis Academy, and if you’re ready to learn or improve on your tennis skills, you can register for a free trial group class today!