The Tennis Professional
Training Tips: helpful and practical advice on training, conditioning, and the prevention of injuries!
TOP 5 WAYS TO PREVENT INJURY:
- Proper conditioning: developing a pre-season training program to adapt to prolonged activity. This should begin 8 weeks prior to season, and incorporate strength training and aerobic conditioning.
- Adequate Hydration: Athletes loose up to a pint of water per 15 minutes of activity. Drinking the normal 8-8oz servings plus 1-2 pints 30 minutes before event/game.
- Proper training technique: Good mechanics always means more efficiency and less injury. Use lighter or higher repetitions to practice perfect form on your skills, then move on to stronger and faster repetitions.
- Avoiding overuse, and overtraining: Delayed muscle soreness from workouts can last up to 72 hours. If you experience pain beyond this range, you should take a training break, or change temporarily to a less rigorous training, or emphasize different muscle activities.
- Treating minor symptoms early: Use what trainers call “R.I.C.E.” (Rest, Ice, Compression, and Elevation) after training, and remember to get enough calories and sleep. Another handy expression for dealing with minor symptoms is “Ice for Pain/ Heat for Soreness”.
TOP 5 WAYS TO PREVENT HEAT EXHAUSTION & HEAT STROKE:
- Seek help as soon as you feel that heat is affecting your performance!
- Be aware of any previous environmental conditions that may predispose you to heal illness, such as high temperatures and humidity.
- Wear clothing that is comfortable, light and lose when exercising in warm climate.
- Seek professional medical assistance to determine a state of “heat exhaustion” vs. “heat stroke”.
- Proper hydration and acclimatization prior to exercise, and rapid cooling and medical attention are necessary if any signs of uncontrollable increase in body temperature or heart rate occur.
Ex-ATP touring professional, Brett Buffington, now a private professional tennis coach based in “The Jewel” of San Diego, La Jolla, California. Nicknamed “Coach Buff” or Mr. TennisBuff, he is all about trust, respect, love and of course Best Effort…