Complete conditioning for tennis by Mark S. Kovacs, Paul Roetert, Todd S. Ellenbecker, Visit

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Extra resources for Complete conditioning for tennis

Example text

Dynamic flexibility is limited by the resistance to motion of the joint structures (bones and ligaments); the ability of the soft connective tissues to deform (muscles and tendons); and neuromuscular components of the body, which include the nerves.  Aspects of heredity and body design that affect our flexibility potential include the shape and orientation of joint surfaces, as well as the construction and design of the joint capsule, muscles, tendons, and ligaments.  Therefore, when stretching, we recommend a slow, gradual movement to minimize the reflex action of the muscle spindle and enhance the stretching process.

Position five balls on the court: one on each corner where the baseline and singles sideline meet, one on each side where the singles sideline and service line meet, and one ball on the T.  Have a partner record your score with a stopwatch.  Start with one foot in the rectangle; retrieve each ball and place it in the rectangle, one at a time in a counterclockwise direction.  As soon as you place the last ball in the rectangle, your partner stops the time. 14.  The sideways shuffle is a speed and agility test focusing on lateral movement.

Page 53 Hip Twist Focus: Lateral hip muscles, low back.  Place your left ankle outside the right knee.  Do not touch the floor with the right knee, but stretch it within your limits. Page 54 Piriformis Stretch Focus: Piriformis muscle.  Place the right ankle just above the left knee.  You will feel the stretch in the right buttock.

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