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Intro to Soft Tennis 101

The Importance of Warm-up

Warm-up is a crucial step before any sport, and it’s especially important for soft tennis players. This section will explore the importance of warm-up and its impact on athletic performance.

Preventing Sports Injuries

  1. Increasing Muscle Temperature

    • Enhances muscle elasticity
    • Reduces the risk of strains and sprains

  2. Improving Joint Mobility

    • Lubricates joints
    • Decreases the possibility of joint injuries

Enhancing Athletic Performance

  1. Increasing Cardiopulmonary Function

    • Gradually raises heart rate
    • Improves oxygen transport efficiency

  2. Enhancing Nervous System Response

    • Improves neuromuscular coordination
    • Increases reaction speed

Mental Preparation

  1. Focusing Attention

    • Helps athletes enter a competitive state
    • Reduces distractions and anxiety

  2. Building Confidence

    • Establishes confidence through familiar warm-up exercises
    • Prepares mentally for the upcoming match or training

Basic Warm-up Routine

  1. Light Aerobic Exercise (5-10 minutes)

    • Jogging, brisk walking, or running in place

  2. Dynamic Stretching (5-10 minutes)

    • Dynamic stretches for arms, shoulders, waist, and legs

  3. Sport-Specific Warm-up (10-15 minutes)

    • Warm-up mimicking tennis movements, such as shadow swings

  4. Gradually Increasing Intensity

    • Progressively increase exercise intensity from light to moderate

  5. Raising Core Body Temperature

    • Increase core body temperature through high-intensity exercise

  6. Joint Lubrication

    • Increase joint synovial fluid through exercise to reduce friction