“Fit to Play”

45 Minutes Fitness

By Carl Petersen. Physio Therapist & Personal Trainer

                                                                                                                                                  Being in good shape will improve on court performance and make your tennis more enjoyable. But your having trouble fitting two a day workouts of 90 minutes each into your daily schedule? Lack of time is a common problem for many people so here's a quick 45 minute workout guaranteed to boost your on court fitness. 

You can do this workout anywhere and all you need is running gear and 45 minutes free time. Vary the route you run and use forest trails or waterside paths to prevent wear and tear on your joints and boost your psyche. Taking a friend will encourage you to follow through regularly. When winter weather starts a treadmill or stationary bike can substitute.

                                                                               

Begin with a slow warm-up jog for 5 minutes that includes some dynamic mobility exercises such as arm circles, crossover runs, backwards running, side shuffle steps and skipping. These exercises improve agility and coordination at the same time as warming up the muscles of the shoulder girdle, hips and pelvis. 

  Crossover runs, high heels and skips will not only loosen your hips, but keep you quick on your feet.  

Do some continuous running until you reach the 18-minute mark, keeping your heart rate at between 65-75% of maximum  [maximum heart rate = 220 - your age] or at a RPE (rate of perceived exertion of a 6-7 out of 10.  This ensures that you get a good aerobic benefit. 

ON WE GO

Next do alternating sets of mini squats and stride lunges. 

Mini Squats are very functional and provide both concentric (shortening) and eccentric (lengthening) muscle contractions.  They stimulate the medial quadriceps to work and strengthening them helps maintain proper knee alignment and may decrease knee pain that is associated with muscular imbalances. These exercises will also help give more kick to your knee extension on the service motion and overheads. 

  Keeping knees aligned over your toes. Try to maintain a high arch as you go down. Start slowly to gain control of the knee and after several sessions gradually progress to a faster drop and then increase from double to single leg.

Alternate these with sets of stride lunges. Stride lunges improves flexibility in the hip flexors and extensors, improves balance and co-ordination in the hip, knee and ankle and increases strength in the hips and legs.  Keeping your back straight and head up, take your rear knee down towards the ground.  This type of lunge motion is similar to that used when lunging for volleys and will help add stability to your ground strokes

Start slowly with 2-3 sets of 10-20 repetitions going only to 30-45 degree knee angle

gradually increase over a month's period until you can do sets of 20-30 repetitions. 

Start slowly and easily to ensure no muscle strains. 

Mini Squats and stride lunges also help decrease your risk of injury by dynamically correcting potential imbalances in your pelvis, hips and legs. Not a bad pay-off for a few minutes work. 

COOLING DOWN 

Continue jogging until you reach the 35-40 minute mark, then start walking to cool down. While cooling down, add a little more general body strength to the workout by alternating different exercises. Alternate exercises Move from one exercise to the next without resting to continue the aerobic benefits. 

1a)Sit Downs –work your core functionally by starting in a sit up position and doing a reverse crunch or sit down.

 

1b)Calf raises work all lower leg muscles.  Rise up slowly, hold for 2 seconds, and lower slowly. Try for 2 x 10-20.

 

2a)Push-ups improve the strength of the chest muscles and shoulder stabilizers. Do one set of push-ups in each of three different hand positions: hands narrow (thumbs touching), hands shoulder width and wide. When starting out try doing them in a kneeling position or against a table making the resistance a little less.  

 

2b)Hip Bridges-Lying on your back with knees bent to 90 degrees, bridge hips up in the air and hold for 4 seconds. Do 2-3 sets of 10-15 repetitions. 

 

Now the forty-five minutes are up and the workout is finished. Head for the showers and still have time for a quick lunch or to make dinner.  Add some variety by changing the agility exercises you do at the beginning, changing the cardio (aerobic) component from cycle to stair climb or elliptical trainer or by changing the general body exercises.

BETWEEN FITNESS TIPS 

Maintaining general fitness between workouts is easy if you follow a few simple tips. Develop a 'fit' attitude. Keep moving should be your philosophy.

·        Walk to the store or a friend's house. Get off the bus early and walk the last 10 minutes to and from work.

·        Take the stairs instead of the elevator.

·        Use hot and cold showers for the regenerative effect on the tissues. 

A couple of things to remember: first, if you have any doubts about your current fitness level, consult a physician before beginning this or any other exercise program. Secondly, stretches for all muscles groups should be part of your routine. 

Good luck with your “Fit to Play “ (Forty Five Minute Fitness).   

Carl Petersen P.T. is a Partner at City Sports & Physiotherapy Clinics www.citysportsphysio.com and Physiotherapist for the Canadian Alpine Ski Team, and Fitness Coach to ITF & ETA players. Info on his book Fit to Play-Tennis is available by e-mailing fittoplay@citysportsphysio.com or calling Vancouver, Canada (604) 899-4411.