If Im going to play tennis what workouts should I do and what sort of injuries should I watch put for?

If Im going to play tennis what workouts should I do and what sort of injuries should I watch put for?


.Stats- 16 years old, girl, 5'1'' and 108 pounds.No muscle mass or previous sports experience.





Ive just started playing tennis so I was wondering what sort of regimen I should have to improve in it. Like should I practice sidestepping/..etc B/c I need more power (my serves and returns are ok b/c im weak) and I would more endurance and speed but mostly power. Are there any sort of wrist workouts or something...?I just want an uncomplicated plan not going to the gym and lifting barbells which I cant..Help please

If Im going to play tennis what workouts should I do and what sort of injuries should I watch put for?
you really dont have to go to the gym to develop power for tennis. there are very good exercises you can do with a jump rope and a pair of dumbells in the comfort of your living room while watching your favorite tennis champion play -





1. stretching (do 3-4 yoga posses in a relaxed state slowly)


2. spot jogging (jog in one spot for 10 mins every day)


3. 30 floor pushups (increases wrist strength)


4. 100 lunges (100 is easy, should be done in like 5 minutes)


5. dumbell curls (there are different types you can find online)


6. finish off with jumping rope 350 counts


7. reward yourself with one small bottle of your choice gatorade while towelling off.





cheers.
Reply:since your height and weight would indicate that you do not have much muscle mass, you should probably work on your conditioning and accuracy. running lines, which i hate, and side steps are a good way to increase your conditioning. power is sometimes overrated, but one way to gain power without lifting weights is from a increased racquet speed. if you are able to perfect your swing, you do not necessarily need power to hit the ball hard. you can use your opponents power by timing your swing. you can also try using lead tape and placing them around the head of the racquet, that will increase your racquet head speed. good luck and have fun playing!
Reply:I'm not a tennis player myself but have friends that do play. One of the workouts my friends have done is simply hitting the ball against a wall from 50 to 60 feet away and returning your own hits at varying speeds and strengths until it feels right to you. I hope this bit of freelance advice is helpful.
Reply:i am 5 feet tall and I play tennis 24/7 you just need to stretch before and after practice ecspecially if you have not played a sport recently.
Reply:well in tennis you basically use all of your muscles. its good to have power and strength in your arms and have stongs leg muscles cuz there is a lot of running and jumping and pressure on your feet. I have played for 15 years and when i played for my high school team i developed shin ssplints. so look out for those. also it is common to twist an ankle or knee and sprain your arms. A lot of injuries r possible but they r easily prevented if you know the proper motions in every shot.
Reply:http://www.netfit.co.uk/racquets-web.htm








Be careful of blisters, rotator cuff injuries, achilles injury, wrist injuries, and tennis elbow. Also, watch your back and pretty much any leg injuries.
Reply:do lots of wrist curls its easy just put a weight in your hand and curl it with your wrist also do butterflys on a weight system if you dont have one try swimming laps a lot of this is really easy also sidstepping would help and calf raises all you do is stand up againts a wall and go up and down on your tippi toes that builds your calves up hope i helped good luck
Reply:start lifting wieghts and get your conditioning good





really no injurys but watch out for blisters





good luck

brenda song