Pro Secrets of Cross Training:
The Stretch

By Pat Etcheberry

In the first article in this series, I showed you how to do a dynamic physical warm-up. The second half of your preparation to play and to workout is to do this tennis specific stretch.

Together the warm-up and stretch prepare you to get the most out of your tennis and your cross training program.

An important point to note about the stretch: Remember, you're not competing with anybody, you're working to improve yourself! You need to relax and increase the stretches gradually.

Hold each stretch for a period of at least 10 seconds, and take relaxed deep breaths.

In addition to preparing your body, you should also use the time to prepare yourself mentally to play your best.

Do this warm up and stretch every time you go to the court. Remember it's a lot easier to prevent an injury than have to try to heal one later.

You should also complete your new stretch routine after your cross training workouts and also after you play. This is actually the most important time to stretch.

Because your body is thoroughly warm stretching it after training and playing allows you to make significant gains in your flexibility. When you do the stretching routine after a work out or a match hold each stretch longer for about 20 to 30 seconds. Make sure you breath deeply and inhale and exhale into the stretch.

Stretch 1 - Hamstrings and Calves

Place your leg up on the net. Your foot should be straight up and down.

Do one leg than the other.

Relax, and try to straighten out your leg.

Hold each stretch for at least ten seconds.

Stretch 2 - Quadraceps

Let one leg hang on the net.

This stretches the quadriceps in the front of the leg.

Sit down and lean back at the same time.

Hold stretch for a period of at least 10 seconds, and take relaxed deep breaths.

Stretch 3 - Lunge Step

First a lunge step with the right foot.

Over time try to get the hips one inch lower than your knee.

Ready. Big step. Back. Look straight ahead, it'll help you keep your balance.

Now the same with the left foot.

Stretch 4 - Calves

Walk up to the fence, put your foot as close to the fence post as you can, dig your heel into the ground and now stand up tall.

Nice and straight. Relax, hold it there, take a couple of deep breaths.

Go a little bit more and hold it right again. That's to stretch your calf muscles.

Stretch 5 - Achilles

Next we're in the same position as for the claves above but we need to sit down a bit. Poke your kneed forward and relax. This shifts the stretch to the Achilles tendon area.

Relax, take a deep breath, hold it.

Sit down, bend your knee just slightly and bring your knee toward the fence.