Tennis is a dynamic sport, popular among politicians, businessmen and managers. Big tennis allows not only to make useful acquaintances, but also develops all muscle groups, reaction and coordination of movements, strengthens the heart. At the same time, failure to follow the rules of training and tennis competitions can lead to injuries. Therefore, doing tennis is important to consider the main factors that can affect your well-being: covering the court, equipment and workload.
Clothes for big tennis: shorts, a T-shirt and a baseball cap made of natural materials, light colors will suit. This form will protect you from sun and heat stroke.
Sneakers for big tennis should be strong, with lateral support for the foot, high back, air shock absorbers in the front and back of the soles of the corrugated herringbone.
Correctly selected sneakers for big tennis protect feet and ankles from injuries, while jumping to the side, "extinguish" the shock wave of the jump, reducing the loa
Racket for big tennis should be light enough( 200-300g), with a good vibration damper, wide handle with winding. When grasping the handle of the racket, the thumb should touch the tip of the middle.
A properly matched tennis racket reduces the risk of corns, wrist and elbow injuries. To reduce the load on the brush and the risk of injury to the wrist racket will help wristbands.
Balls for big tennis in the first stages of training should be soft. They are less springy and slower to fly. This will reduce the risk of injury from getting hit by the ball and will allow better control of the game.
A tennis court with a ground coat and artificial grass will provide a minimum load on the legs and spine during the game and at the same time will help to work out accurate shocks.
Rules for training in tennis
Drinking regime for tennis: half an hour before exercise drink a glass of juice( better than fresh), rich in vitamins and glucose. In the free minutes of training drink 100-150 ml( 2-3 gulps) of cool mineral water without gas.
Every tennis training session should begin with a 10-15-minute warm-up.
For example, 100-150 jumps with a rope or without, 10-15 deep sit-ups, lunges left-right 15-20 times, slopes forward, circular movements in wrist, elbow, shoulder joints, 10-15 push-ups from a bench. Fill the ball with a racket from the bottom and top as many times as possible.
Warm-up will prevent micro-trauma, "warming up" the ligaments and muscles before the game.
Next 10-15min practice individual elements of big tennis with a partner alternately right and left hand, gradually increasing the feed distance and the complexity of the techniques.
Perform 5-10 "short feeds"( 3-5 m from the partner).
Beat on the bounced ball start at a distance of 5-7m from the partner, gradually moving to the feeds from the back line of the court. First try to just hit the ball, then - hit the target( right or left near the corner of the partner's field, etc.), changing the angle of the racket.
The training of tennis techniques with the increase in the distance of the training trains all the muscles and the "racket feeling".A alternate game with the right and left hand in combination with jumps and dashes develops coordination of movements, increases maneuverability, reduces the risk of injuries.
Contraindications for tennis
- diseases of the nervous system: radiculitis, neuralgia, diseases of the nervous system with impaired coordination of movements( stroke);
- cardiovascular diseases: heart failure, hypertension;
- metabolic diseases: decompensated diabetes mellitus, obesity;
- bronchial asthma of physical activity;
- all diseases in acute stage.
Doctors do not recommend doing big tennis for 2 weeks after suffering from infectious diseases, within a year after fractures and head injuries.
Injuries and diseases in tennis:
- corns, ingrown nails, bruises;
- joint diseases in tennis: "tennis player's elbow", knee meniscus injuries, inflammation of the sesamoid ossicles of the foot, sprains and sprains of the ankle joints;
- herniated intervertebral discs and radiculitis( especially the lumbar spine suffers).