Keep your feet in the same position, just beyond your shoulders.So does doing one actually benefit your run that much Sure looks that way, according to a study published in the Journal of Human Kinetics. Perform 20 plie squats so that you end up stretching each side ten times. Perform your next plie squat, but reach up with your left arm this time and lean to your right. Squat down into a plie, keeping your knees in line with your feet.Īs you squat, reach your right arm up overhead, and lean to your left, keeping your hips centered and getting a great stretch down your right side. This will start your heart pumping and will begin warming your large muscles in your upper and lower body. It only has five parts to it so its about as simple as you can get. It only takes a few minutes to complete and really helps get my muscles warmed up and ready to play. I try to go through this between 10 and 30 minutes before each of my matches. Meaning that, when youre doing something like hitting a groundstroke, you can basically be at a stand still in the ready position, then move into a sprint towards the ball, and then move back to a stand still of you recover and get ready for the next ball. Ill link to a few resources about this in the show notes for this episode which you can find at quicktips18.įor example, tennis regularly requires you to perform a lot of explosive movements. In fact, a number of studies have shown that static stretching can impair your athletic performance and should be avoided before engaging in physical activity. There are specific dynamic stretches we can do to get our body prepared for those movements. In tennis, for example, we use our shoulders and upper body a lot and we perform a lot of lateral movement with our legs and lower body. Since it involves continuous movement of large muscle groups, it gets your blood flowing and raises your heart rate. If you bend over and touch your toes immediately and come back, youre performing a dynamic stretch.

So if you bend over to touch your toes and hold that position for ten seconds, youre performing a static stretch.

This is the opposite of the type of stretching you may be more familiar with static stretching. But really, dynamic stretching just means stretching as you are moving.

20 minute warm up routine for tuba pdf