Coach! I Have a Cramp!

Instead of sitting around waiting for a court, stretch. Certified United States Professional Tennis Association (USPTA) pro Tyler Smith, also of Charlotte Racquet Club and the under-construction Club at Westport in Denver, gives us a few suggestions for keeping your limbs in check before and after a match.

2. Wrist/forearm
"While holding one arm straight in front of you, use your opposite hand to pull your knuckles down toward the inside of your wrist. Maintaining the same position, use the opposite hand to then pull fingers back. Repeat with other hand."

Warm up
"The most important thing to do before a match is to actually warm up before you stretch to get the blood moving and muscles ready. Warm-up activities include jumping rope, jogging around the court or in place, or an easy rally with your partner at the net."

Wrist/forearm
"While holding one arm straight in front of you, use your opposite hand to pull your knuckles down toward the inside of your wrist. Maintaining the same position, use the opposite hand to then pull fingers back. Repeat with other hand."

Shoulder
"Straighten your right arm out in front of you and pull the arm across your upper chest. Repeat with the other arm."

Tricep
"Put one arm overhead, holding the racquet by the grip with the head facing down. Use opposite hand to grasp the head of the racquet behind your back, and draw the racquet downward. Hold for thirty seconds. Repeat with other arm."

Ankle/Calf/Hamstring
"Place one knee on the ground and extend your opposite leg in front of you with your heal on the ground. Lean forward toward toes with hands to side for balance.
Repeat with other leg."

NOTE: All stretches should be held for at least 30 seconds and repeated both after warm up and after a good match or practice. Never pull or push too far to cause pain.

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