TENNIS CONDITIONING

Pass criteria: Able to complete the motion without the presence of pain, abnormal tracking and movement, unusual stiffness or tension. ■ Ability to stick the landing on one foot without hopping for- ward, backward or to the side ■ Knee stays tracking over foot with no undue valgus (knee in) movement ■ Ability to maintain a position of hip/knee flexion at 90º and ankle dorsiflexion to neutral on non-hopping leg ■ Chin tucked in with trunk in neutral. Fail: Unable to complete the motion without the presence of pain, abnormal tracking and movement, unusual stiffness or tension.

Test D - Step hop test (only to be done if pass test C) Purpose: To identify the presence of dysfunction in the dynamic stability and balance of the lower core and extremity (lumbar/ pelvis/leg). ■ Stand on a low step with feet shoulder width apart and heels planted ■ Keep eyes facing straight forward and shoulders square bring one thigh up to 90º hip flexion along with 90º knee flexion and ankle dorsiflexion ■ Place the hands together in front of the body at shoulder height with elbows extended ■ Hop off the low step onto flat ground and attempt to stick the landing.

NOTE: Do not do this test if the player’s knees are already sore, you suspect instability or they failed test C.

Figure 13 and 14: Low step hop test

Pass criteria: You are able to complete the motion without the presence of pain, abnormal tracking and move- ment, unusual stiff- ness or tension. ■ Ability to hold the landing on one foot without hop- ping forward, back-

ward or to the side. ■ Knee stays tracking over foot with no undue valgus (knee in) movement ■ Ability to maintain a position of hip/knee flexion at 90º and ankle dorsiflexion to neutral on non-hopping leg ■ Chin tucked in with trunk in neutral. Fail: Unable to complete the motion without the presence of pain, abnormal tracking and movement, unusual stiffness or tension.

THE OFF AND ON COURT CLINIC CORRECTIVE EXERCISES This series of exercises can be implemented as part of and included in a more extensive warm up. They have been designed by the Fit to Play team to help players train off and on court to improve their ability to pass the Fit to Play - Quick Functional Tests. These exer- cises are not exhaustive and players are encouraged to work with their coach, therapist or strength and conditioning coach to add to them. If the problems are not improved after the off and on court

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Figure 16a-c: Bring knee up to hip height, first inside, then straight in front and then outside

On court speed work Here is a speed warm up that will help trigger a player’s central nervous system (CNS). Ask them to do running on the spot “sewing machines” (figure 17) for 3 x 6-8 seconds at a medium tempo (60% of maximum speed). Follow these with 2-3 x “sewing machine accelerations”, where you start running on the spot slow- ly and then gradually increase to 80% of full speed at the 6-8 sec- ond mark.

On court muscle/tendon warm-up

It is important to warm up the mus- cles and tendons as well. One of

the

best ways of doing this is to combine ricochet jumps (fig- ure 18) and alter- nating lunges (not shown).

Figure 17: Start slowly and gradually accelerate up to 80% of full speed at the 6-8 second mark

Figure 18: Ensure the player is standing tall and has short ground contact

Ricochet jumps are done in place as follows:

■ 2 x 20 jumps at personal rhythm ■ 2 x 20 as fast as possible (short ground contact). Alternating lunges can also be done in place. Gradually increase

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corrective exercises a more detailed orthopedic examination by a therapist or physician would be recommended.

On court balance exercises

Leg swings Stop and hang onto the fence or net and further warm-up the lower core with leg swings front and back, side to side and figure of 8s. Suggest 5-10 repeti- tions of each.

Figure 15a + b: Ensure the player stands tall and keeps the lower abdominals fired while swinging legs

Hurdlers Try some hurdlers

high knees challenging balance and warming up the hip by doing inside, straight and outside. Suggest 5-10 repetitions of each.