Good morning everybody. I am Dr. Sarvar Pathan. I am the owner of personalized physical therapy and wellness and I have Nanette Huff. She is a personal trainer with Robin Hood YMCA, a local YMCA. She is a personal trainer at old time Country Club and she has been actually teaching tennis for over 40 years and keeping the tennis community healthy, strong and active. What we have today is we are tuning live from Schaffner Park I’m sure a lot of tennis players are aware of this court have had a lot of their wins a lot of their successes, maybe some niggles here, and that’s what we’re here to do is to help people stay strong, stay active, and stay injury free. We wanted to bring our experience and the skill to help you guys stay active during this unusual COVID-19 times. I know tennis is now allowed which is which is perfect. This is where we are at Schaffner Park, we’ll be spending some time over some really strong tips, Lynette is going to help us go over some free tennis warm up routines, some encore drills, as well as post tennis routine. So net. Thank you for being here. Thanks for carving out some time.
Thank you for having me. Really excited to be here to share some tips I’ve been playing tennis for, well, since I was six years old. And I’ve learned sometimes the hard way that it’s best to prepare. It’s best to warm up slowly as well as to have an off court routine afterwards to unwind and bring your body back into balance.
That’s true. That’s true. And so those are the three parts that we’re going to go into right now. We’re going to go over the pre tennis warm up drills there, do the on court drills and then the post tennis routine. And so let’s jump right in, shall we? Sure. All right.
I always try to Warm up, I try to wrap it up, try to get the blood circulating. And the way I can do that is simple. You can just choose what you want that works for you. You’re gonna start by a light jog. And then after the light jog, you’re gonna mix in some karaoke steps. If you’re not familiar with that, it’s little crossover steps, just to try to get your body moving your hips, rotating upper body movement, then you can put in some side shuffles a obviously I’m not trying to move out of the range of the camera. So those are a little bit to still avoid demonstration. The other thing would be a jump rope. Here we go. quick jump, fast feet, jump rope. I can done this in a while. So let’s check it out. Alright, so getting the feet moving. There we go. All right. There’s the jump roping.
Yeah, well, hi nice gifts. That’s, that’s always good.
Like part of the light warm up. So we’ve done the light warm up. And then there’s some dynamic stretches, some functional body rotations and some agility drills that you also want to include. So what could be some of the dynamic stretches and what are dynamic stretches for some of the viewers that are watching? They’re getting into this.
Okay, dynamic stretches are stretches designed to simulate the movements that you’re going to be doing on the court. You don’t want to go out there and just hit it cold without having warm your body up. doing a lot of the movements that would be similar to tennis. You’re going to be squatting getting low. moving side to side. So you want to start maybe with some squats. Alright, let’s see a couple squats. You can do lunges rotational twist like this. switching it off. Got right here. Turn off. Okay, do racquet swings. All right, just taking your body through that motion. Make sure you go on both sides. Whether you’re a one handed or two hander, we got the airplane, you know, if your balance isn’t so good, you can always use a prop for this one. Two main thing you want to do is just, you’re activating the hamstrings. hamstring injuries are very common, especially as you get older and not taking the time to do these things. Okay, and Post dynamic stretches we also are making sure that the body stays warm.
So we’ve got the body warmed up with the light warm up to start with. We’ve done some dynamic stretches, and then we go into some functional rotations, right so we’re kind of swinging the rack and making sure that the body is like rotating fully You could do it because I’m left handed. So you’re like doing the single hand strokes, you’re doing like the double hand Stokes backhand, then you’re also trying to make sure that you’re including your trunk and lower body Association. So you have the kneeling swings here, again, just simulating, just warming up the body one way, and warming up the body the other way. And then you’re switching again, to the other side, just one way. And then the other way, just kind of the whole body is like, it’s a good tag along right after the dynamic stretches, and then moving into some agility drills, maybe a little bit of agility drills right before that.
If you have a ladder, that’s great. If you don’t have a ladder, you can actually pretend like you have one mind. Step. Side to side.
Right, sidestep slides. Just really trying to get your body ready to move on the courts. You can pull the jump rope out again, do a little bit more fast feet for those agility drills. Awesome, awesome. Yep.
Looks like Sarah and Kathleen. They both are live. Hey, Sarah. Hey, Kathleen, thanks for watching. We are going to move into the second segment of our workshop, which is the Encore drill see through the Encore drills and taps there, you know three different parts of the Encore drills, there’s volleys there are short cord hitting and then there’s hitting from the baseline. So can you walk the viewers through with some of those tips in that regard.
You know, once you come out on the court, it’s time to get warmed up. You’re usually socializing a little bit. But as you start to warm up really want to start watching the ball and focusing in on hitting the best stroke you can hit many tennis balls Designed to really be just like you’re at the baseline hitting, but you’re hitting more in slow motion. Okay, so you’re really warming up, but work is gone. You’ve been practicing those agility drills. So now you want your feet me, you don’t want to just stand there and stroke the ball without setting up. Okay? And then as you feel like both you and your opponent are ready to back up to the baseline, start really focusing in on watching the ball, hitting all the strokes that you would hit while you’re playing. Even practicing a drop shot occasionally, but you also want to make sure that you’re giving your opponent a good warm up as well. because nothing’s worse than going out and having a warm up with an opponent that just wants to win the warm up. Okay, use it to your advantage and hopefully for your opponent to then as you have decided that it’s time to take some Balis. You move into the net. You’re focusing on just watching the ball, finessing it back over keeping it in play. After you’ve hit a few volleys, ask your opponent to throw in a few lob so you can warm up your overhead. Yeah, don’t try to hit winners off of those flops. Just practice the swing, you’re getting your shoulder warmed up, so you don’t want to overdo it. Okay, that’s also a time to try to get your shoulder ready to hit some serves. So now we’re moving back to the baseline, your opponent gets their folly, and overheads up at the mat. Now it’s time to practice serves, and I’ve heard of people playing something called FBI, which is first of all, and let’s get started. Never, never, never do that. This is your time to tune up your search. You haven’t played since. I don’t know, yesterday or a week ago. Who knows? So you need to practice so you need to use that time to get your eye on the ball. Toss right follow through. So make sure you take time to warm up your serve.
Okay? And this is probably the most important segment where the people are making sure that they can stay become active, get the body warmed up and if they have any niggle on their knee or tennis or like in the elbow or like the back, that they’re not making it into a big flare up, and quite often, we noticed that people might have these little irritations and so there are a couple of things I would recommend is to make sure that it’s braced up so either you’re bracing you know, have a knee brace on an elbow brace on, maybe some kinesia tape for your lower back. So it’s all supportive, but at the same time that they are working in strengthening that area, trying to get it stronger and making sure that it stays mobile.
While while it’s getting it’s good to have all of that in your bag. Yeah. Hey, it’s wraps. Can you kinesio tape a span is just in case something doesn’t feel right. Yeah. Yeah.
Moving into the third part of the segment. So you already now done the warm up. You’ve already now gone on for played this wing as you can see the ball really good. And you already went through the whole play. But quite often, after tennis, we see people just going off pork pretty quickly, what have you seen? And what would you recommend that people should do?
Well, we’re all busy. So usually we’re jumping in the car headed back to work, to pick up the kids, and not taking the time to kind of cool down and distract your body to take care of it so that next time you go out, you’re not facing more injuries. And so, you know, you really want to take that extra time to bring your body back into balance. So, the things that work for me, and you, you definitely want to take the tips that we’re giving and You do what’s right for you? I always want to up we have a truck passing so you can hear us we’re live on Schaffner parts as you see right off the Yorkshiremen was a dump truck and then we have give us a minute.
Okay, now there you go back live. Okay, so I kind of lost my focus here. Let’s get so you want to start with some shoulder opening. So you may you may want to just take it here, find a wall, stretch foam roller, lay over the foam roller and stretch, stretch those pegs out. You know you’ve spent all this time here in the ready position, twisting your body, you know more dominant on one side than the other. So you want to go right into maybe some hip flexor stretches. A stretching out here.
Quad stretches
Maybe I need to back up a little quad stretches, side stretches side pins here. So, once you’ve done all that, go ahead and hit the floor and do a few bridges. bridges are nice to bring the hips back into balance. If they’re not feeling quite right, you also could put a pillow between your knees rich off screens and just try to bring everything back together and then open book. So you’ve been twisting your dominant on one side probably hit more forehand than anything. So if you’re right handed, okay, you want to open up more to the left side because you’ve been doing this all day long. Now you want to do this so you would take your knees to the right. Try to keep your shoulders on the ground and come across and just feel that nice good opening stretch.
I want to let the viewers know that Hopefully they’re taking notes. Because there’s a lot of content. And it doesn’t necessarily mean that it will take a whole lot of time when you are doing your routines when you go out. So you only want to spend about maybe five minutes, 10 minutes before you’re going out and playing the game. And just kind of doing these drills. And this is gonna be pretty fast. It shouldn’t take too long. But we want to kind of break it down into different segments for people to digest the information. And so if you feel like, you want to listen back again, we gotta be posting this live back onto the business page. So feel free to go back and make sure you’re taking notes because it’s important that you capture most of the information to keep you healthy and strong as they go. Absolutely. So just quickly, quick summary, summarization of what we’ve talked about. When we did the tennis drills, went through some warm ups, the dynamic stretches, rotations and agility work, then but it’s an encore, right? We did shortcut hitting the baseline. And then volleys and then the off court, or rather, the post tennis rain, the body is staying warm. And when rather instead of hitting the car right away, you’re sort of cooling the body down and decreasing the chances of injuries and, and this reminds me of an event that happened with the Venus Venus sisters. I mean, the Williams sisters of Venus and Venus. Yeah. And so they were traveling in the airplane right after the game. And Daniel apart one, I think one or both sisters ended up having blood clots in their leg. Well, I mean, the professional tennis players ended up having a blood clot in their legs, post tennis, and you know, I’m sure there’s a lot of medical oriented condition that might be happening but there’s the chances would have been decreased significantly. If there was like a post tennis routine that was like all that religiously and whatnot but big scheme of things. Thanks. Thanks for watching. And we want to educate we want to serve the community we want to be able to help the community. stay active, stay strong. Feel free to reach out to Nanette. She is available for our tennis lessons as well as for your personal training at the why and old time Country Club and shoot it and hold to There you go. And feel free. Feel free to reach out for any of the health and wellness needs. You can check our business page here, personalized physical therapy and wellness no less. We can email us yes email us at Dr.Sarvarpathan@gmail.com
Nanett’s in hup6060@gmail.com
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