"The Proper Way to Warm Up for Tennis: Why, What and How" - Mark Kovacs at Tennis Congress

[@tonyduarte9503]

These are my rough notes on the exercises (after watching the video several times). Just a starting point for anybody who wants to make their own notes. Total time 10 minutes • Phase 1 - loosen up & raise heart rate 1:54 Jumping Jacks (25) - raise heart rate 2:17 Light jog (1 around court or 6 side to side) - raise heart rate (goal is to get about 120 to 140) 3:00 Side shuffles( side to side) stay low • Phase 2 - activate the muscles - get them to work some 3:30 Y's (5) - arms from side to make a Y palms facing forward at end - to loosen the shoulder 3:50 T's (5) - arms directly in front palms touching to outstretched to side - loosen shoulder 3:58 W's (5) - upper arm along sides of body, palms directly in front touching to outstretched side to side, keep elbows close - loosen shoulders 4:05 Low Rows - arms in front on each side to down to side - still just working on shoulders 4:12 Monster walks - butt down, chest upright, feet shoulder width each "side shuffle" - as low as possible, head up, shoulders back, feet don't touch, hands clasped in front of body, toes forward - lower body glutes and hips • Phase 3 - mobilize for specific tennis movements 5:12 Twists (20) - hands behind head and rotate upper shoulders - gently and slowly - should head face forward as in real tennis? 5:43 Squats (10 - arms outstretched in front, feet shoulder width, get lower as you loosen up 6:05 Lunges( ) - shoulders back, head straight ahead, push weight through heel on front leg, bring feet together, knee low(touch), don't let knee go over foot, option: hands above heat making center of mass higher - posture, position, stabilizing effectively 7:20 Lunges with rotation - lunge and with knee down rotate with palms touching in front - stabilize with lower body and rotate with upper body 9:15 Knee hugs (20)- bring knee to chest as taking step forward, use hands to pull to chest - knees up, shoulders back, head straight , toes to sky - works on balance and power into ground with each step 11:05 Quad Stretch and hold & reach with opposing arm (20) - step forward and arm on same side as leg grabs ankle behind, while lifting opposite arm to sky. Can go on toes with one leg and hold for 2 sec - balance challenged 12:20 Hamstring sweep to the floor (20) - step forward and stay on front heel as chest facing low while sweep arms from sides to front - back straight, butt as far back as possible - improves flexibility 13:20 Single legs with arms out to side "stork" - on one leg lean chest parallel to ground, arms and leg outstretched - back straight, leg in air as straight as possible, - if balance not good then probably something in hip or lower back or ankle - tennis is one-legged sport • Phase 4 - Dynamic Movements - sweat, quick feet, nervous system activation 15:50 Quick fire lateral ball catch drill (partner) - shuffle or crossover steps to catch ball - coordinate upper and lower body 17:13 Shadow forehands and backhands - shuffle or crossover steps and shadow swing - work on not needing to loosen up when in play 17:50 Shadow net play - ready position, stay low, get back knee down, sequence backhand volley, forehand, overhead - practice getting center of mass very low

[@tenniscongress]

Thanks for sharing. New content coming up soon

[@96to98wasthedaddy]

A lot of crap comments here. Anybody who is a good coach will respect Kovacs for his no BS approach to tennis specific training. Great content thank you

[@icatanese9918]

As always, the professionals associated with Tennis Congress provide excellent programs to keep our bodies healthy and playing tennis strong. Kudos!

[@tjenissa]

People need to take a course for this...

[@jeffhermida4788]

yeah i was watching Tenfitmen practicing with Chung. And Chung did all these warm up exercises for 20 minutes prior to hitting.

[@josenoelteh69]

THANK YOU! THANK YOU! THANK YOU! Will follow this from now on!

[@harrypot3381]

Wow imma try do these , but mahn when will I actually play if me do all these exercises 🤣🤣

[@williamsanjuan]

I start with hot coffee & big doughnut.

[@harrypot3381]

Touche 😅

[@Bavubuka]

How long should these exercises be? You didn't say. Thank you.

[@harrypot3381]

Excercise 40mins play 20mins

[@nnyt]

No stretching exercise/warm-up before the games?

[@NoRoads2AllRoads]

No. Static stretching is detrimental to performance. Static stretching is to cool down/recovery

[@harrypot3381]

@@NoRoads2AllRoads wow me coach made me stretch before to avoid injury!!

[@NoRoads2AllRoads]

@@harrypot3381 it's wrong. That's old school, which has been proven by recent studies that is actually detrimental and can lead to injury actually. Stretching yes but after your workout/performance

[@kingarthurusatenniscoach1415]

read vic braden

[@davededmunds7012]

PTR recommends NOT jogging to warm up before tennis because it's not multidirectional. Ridiculous, but this was told to my certification class by the PTR/USPTA international "master professional" running the course. LOL

[@harrypot3381]

He said jus 1 round

[@davededmunds7012]

@@harrypot3381 I agree with Kovacs, not the PTR.

[@NatHarwood]

Surprised not to see any resistance band work. All top pros put in hours on bands - face pulls, hip/knee bandwork etc. I'm only 28 but I would've stopped playing long ago if it wasn't for bands both immediately before playing, and also in the evening after

[@youngsuit]

This is a good call. Rotator cuffs and abductor work is especially helpful for me

[@febtek]

Excercise at 4:45 & next one is done by GT men with bands. Kovacs spent time there...

[@calvincheung5835]

1

[@devinderjainth4155]

Hi tennis congress what is your contact mail id to submit my work for Synopsis ? Thanks

[@golfmaniac007]

by finish time warming up, i will be too tired to play tennis

[@christoc99]

Me with a Peruvian ceviche

[@camdelahuerta700]

When I want to play tennis, I just go and play. Never had an injury, and I'm in my 40s. I haven't got time to do a 20min warmup.

[@andrewho9864]

10 top greatest counter strikes of youtube

[@LarryCleveland]

Wait till you get to 62. That future body is being created now by everything you do or don’t do. Nutrition is 80% of it. How will you maintain how you feel now?

[@qkjones]

What an ignorant comment

[@andrewho9864]

@@qkjones but its from personal experience. Tell him why its ignorant please !!! ( not me. Him)

[@icatanese9918]

Obviously the Tennis Congress, its program, and league of incredible professionals are not for you. This program is for dedicated amateur tennis players who want to continue playing tennis well into their 90's as healthy individuals.

[@elg0rdo351]

I usually do rope-skipping and some work with a resistance band. Then some shadow swings and after 15 minutes I'm ready to go. Be professional to play to the best of your ability and don't post sh*t under content that's been given to everyone for free.

[@MustangTennisCIA]

Can you believe people pay money to hear crap like this?!

[@yekim20121]

Terrible tennis warmup. Its boring, NOT tennis specific and actually doubt most of these exercises would raise heart rate or body temp. Most of those exercises are training exercises not a proper warmup.

[@SquatLife]

I'm somewhere in the middle. Some good exercises, but probably too much. I'd do some loose movement work, then some band work then some dynamic work. Something that can be done in 5-10 minutes. Not 20 minutes. You could rotate the exercises from day to day to cover them all. Or use the other exercises for other training sessions.

[@SquatLife]

If you do a good 5-10 minute warm up, you can actually use tennis to continue the process.

[@Tennisfiles]

How is this not tennis specific and a terrible warm-up? Did you watch the whole video? The last few minutes are very tennis specific (lateral movements, shadow swings, etc), and all of them prime the muscles you will use during the match. As for boring.....if you aren't willing to put in tons of reps on the same "boring" exercises every day, then you aren't going to get very far. I'd be interested to hear what exciting tennis specific warm-up exercises you'd like to suggest. Also, did you try this warm up and test your heart rate and body temp? I just did them and they both increased quite a bit. Dr. Kovacs has trained many highly ranked players on the ATP and WTA Tour so I'll take his advice on tennis fitness any day of the week.

[@Tennisfiles]

@@SquatLife He mentioned the routine should take 10 minutes, I think it took longer because of him explaining everything as it was a demo. You can definitely pick and choose some of them and still have a soldi warm up though.

[@SquatLife]

Thats fair