We have all done it at some point … meeting runs late, quick sandwich in the car on the way to the hall. Change into your sports clothes in the back of the car, burst through the creaky wooden door to the aforementioned hall to find your doubles partner signalling your lateness by tapping their watch in between knocking up on court.
Not bad really only ten minutes late, grab your racket from the bag, few practice serves and “love all”. Sound familiar? So as you move gracefully to execute your first devastating smash what will your body be doing? Struggling!!
Your heart rate will be fine, the main struggle will be the increased activity your body has been asked to undertake. Suddenly all the major muscle groups of your body have been asked to spring into action. Your thigh muscles suddenly need more blood than they have needed all day and the upper body needs the strength, control and power to strike the shuttle.
Inevitably your first few ‘glory’ shots hit the net, or worse your partner. When questioned most people regarding their pre-game routine report they spend a few minutes knocking up before a game, the response is simple ‘knocking up is not warming up!’
Most people could probably prevent their minor injuries by warming up properly and this can start as early as the morning of the game, try to eat light meals at regular intervals and drink plenty of water (avoiding tea, coffee and alcohol which are diuretics). Well fuelled, hydrated cells perform much better than dehydrated ones.
Try to arrive at least 20 minutes before the match begins. This time should be spent performing simple stretches and raising the heart rate slowly by doing some gentle jogging or body circles. Then you are ready to play some practice shots before the game commences.
Now when the game starts you can rely on the fact that your musculoskeletal system is well prepared for the task at hand!
