Pre-Game Preparation
Tips from the Trainer
Why and When: The idea is to increase the blood flow through your muscles before you start pushing them to their limit. You really don’t have to do much. Just 5-10 minutes of light cardio and stretching before you get on the court will be sufficient. Once you get on the court, jog around it a few times to get your body used to the court, the lights, etc.
Stretching: Attain a full stretch using slow motions. Then hold the fully stretched position for about one minute. If you feel pain, you are stretching too far. Do not bounce or use quick, jerky motions, because these can have counter-productive effects and sometimes cause injury to muscles; ie. A pull when the muscle has been stretched out too far, or a muscle tear when the muscle has been torn causing permanent damage and loss of strength. Stretching is very important! But be careful when you stretch not to over do it. I also recommend 5-10 minutes on the foam roller to break up the fascia surrounding your muscles, tendons and ligaments. Many players feel a sense of release of tight and strained muscles. It is amazing how you will feel light on your feet when you enter the court.
Warm up your arms by moving them slowly in a wide, circular motion. This exercise is sometimes called the windmill. Bend over and touch your toes to loosen up the back and the back of your legs. If you have recently turned your ankle or have weak ankles, rotate your foot slowly for awhile. Definitely consider using an elastic ankle brace since it will provide you support and help increase the blood flow to the ankle area. Bounce lightly on the balls of your feet for a minute to loosen lower leg muscles. There are many other exercises, but these are the minimum that you should perform before playing a game.
On the Court Warm-up: After finishing the brief jog, begin by hitting the first few balls softly. Then progress to practicing each of your favorite shots, increasing your velocity as you warm up. Don’t try to hit a series of “power” shots without mixing in some soft shots. Rather, concentrate on increasing the range of your swing in small increments until you can achieve full arm extension. Work on your forehand and backhand from both sides of the court. Don’t try to get too fancy… establish the appropriate awareness and attitude for the upcoming match. If the court is “chilly or cool”, wear a warm-up suit for at least the first 10 minutes.
Food for Fitness: The right diet is one that keeps you healthy and energetic. For some people, a change in diet can produce dramatic improvements. In this context, the word diet means the food you eat, not a calorie reducing regimen. Most players consume an excessive amount of sugar, salt and fatty foods. These players will be more sluggish and out of shape than those eating correctly. Athletes who have substantially reduced daily sugar intake have found a new level of energy they never thought they could attain. Fatty foods tend to stay in the stomach far longer than vegetables or potatoes, creating a long lasting feeling of fullness.
Players should avoid eating two hours prior to a match. Complex carbohydrates such as macaroni and whole wheat bread usually digest in less than two hours. This food is quickly converted to energy, in time for your upcoming competition. Protein rich, fatty foods, such as beef, digest more slowly and won’t provide you the energy you need to perform at your optimum level.
Perhaps the most overlooked nutrient is water – before, during and after the match. During a vigorous match, it is possible to loose two to four quarts of water. If this water is not replaced, you will suffer energy loses and your endurance level will decrease. Don’t supplement your water intake with anything else, like salt or potassium tablets. In addition, avoid eating a lot of bananas right before a match. While they do contain a high concentration of potassium, they will make you feel bloated and don’t necessarily prevent leg cramps.
My History:
I have played this game for 35 years, won many local, regional and state tournaments; 3rd place at the US Open in 2011 and 1st place in Singles and Doubles at Nationals in 2007.
I recently competed at the Senior/Masters National Women's Tournament in Sarasota, FL (Jan. 2012) where I finished 4th. More than the 4th place finish, I'm proud to say I was not sore afterwards, no injuries, and happy that I can continue to compete in this great sport. I continue to cross train with cardio and resistant training to stay fit for this very physically demanding sport. I watch my diet, get plenty of sleep and prepare mentally before each tournament.
I love this sport so much that I make sure I don't get burned out by playing too much; so when I do get ready for a tournament, I'm hungry and ready to attack the court!
Lessons:
1 hour session - $35
4 sessions for $125
5 sessions for $150
In the lessons, you will learn forehand and backhand, court position, passes and pinches, serves, safety, rules and strategy of the game. I am Am-Pro Certified/Ektelon sponsored and have been teaching lessons for 14 years, all ages, beginner to the elite athlete.
Ladies: Come join our Ladies Night at the Five Forks Club from 6-8. We reserve the courts just for you. All skill levels are welcomed. Contact me at 864-430-8810 or lynette.k.froehlich@gmail.com for more information.
