Periodization Training for Tennis Part 5

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This article outlines the second half of the tennis specific stretching program developed by USTA Sports
Science for players at all levels. In the last article we covered stretches for the arms, shoulders, and torso. This
article outlines the stretches for the hips and legs.

As previously stressed, flexibility is key in tennis both for performance and injury prevention. But few
people are flexible enough around their joints for the range of motion tennis requires. Following this program on
a regular basis will help develop this flexibility and will increase your ability to execute strokes and movement
patterns fully. Remember, before stretching, begin with the dynamic warm-up presented in part3 of this series.
Then complete both halves of the stretching program.

Again here are the steps to follow to maximize the benefits of the stretching regimen:

Always warm up for 3-5 minutes as detailed in the previous article. You should break a light sweat. Use slow smooth movements, and coordinate this with your breathing. Inhale deeply, then exhale as you stretch. Take the motion to the point just short of mild pain, then ease back slightly. Hold this position for 15 to 20 seconds…