You want to play like a champion – the right warm-up before the match is essential.This is the only way to prepare the muscles and tissue for the coming stress and to ensure that all body parts are well supplied with blood, flexible and responsive.
Particularly important: With the right warm-up, you can dramatically reduce the risk of injury.
In addition to the rotator cuff, which can be warmed up with the BLACKROLL® MULTIBAND, warming up the back and legs is particularly important.Both the BLACKROLL® FLOW and BLACKROLL® BOOSTER are suitable for this purpose.The FLOW has a textured surface that helps to stimulate blood circulation before the match.Faster rolling also creates a feeling of vibration that activates the musculoskeletal system.
The BLACKROLL® BOOSTER is an innovative and handy battery-operated vibration massage device that relaxes muscles and promotes blood circulation.It can be used as a pluggable additive inside the BLACKROLL® or separately.The VIBRA MOTION TECHNOLOGY enables a special kind of vibration in the form of oscillating oscillation with a deep effect.The frequency range is from 12 – 56 Hertz, with the lower frequencies going lower and the higher frequencies being more suitable for warming up as they stimulate the muscles and stimulate blood circulation.
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Here are the best warm-up exercises:
calf
Here you can use either a 30 cm BLACKROLL® with the BOOSTER® CORE or the BLACKROLL® FLOW.Start in an upright seat.Position the roller crosswise under the right lower leg, just above the heel (chili tendon) and position the left leg beside the right leg.Support your hands next to the buttocks on the floor and lift the buttocks.Now roll out the calf from the Achilles tendon to just before the hollow of the knee.Turn the right foot slowly outwards and inwards to guarantee a full-surface massage of the calf.Then change sides.The vibration generated by the FLOW’s own motion and the BOOSTER’s technology loosens the calves and prepares them for the match.
Thigh front and back
In order to prepare the legs holistically for the forthcoming strain, the front and back of the thighs should also be activated.Start in prone position on the ground and rest on your forearms.Place the FLOW or BLACKROLL® with the BOOSTER underneath the right thigh, just above the knee.Angle the left leg to the side.Slowly roll out the right thigh from knee to hip by sliding your left leg and forearms over the roll.Slowly turn the right foot inwards and outwards to work on the entire front side of the thigh and then change sides.
For the back thighs, sit upright on the floor and rest your hands next to the buttocks.Position the roller under the buttocks and lift the legs outstretched from the ground.Roll quickly forwards and backwards, turning the toe tips inwards and outwards to work the entire muscle.
Shoulder and rotator cuff
In order to prepare the rotator cuff for the match, fix the BLACKROLL® MULTIBAND to a railing around the height of the elbow.The arm is angled by 90 degrees, the elbow remains close to the body.Then you move the arm outwards with a rotational movement in the shoulder joint.After a few repetitions you change sides.
spine
Warming up the lower and middle back area is particularly important.After all, the back muscles are instrumental in the rotation of the upper body, which is so important for powerful tennis like the pros play.To do this, you should take a 30 cm BLACKROLL® with the BOOSTER CORE and roll your back over the roll.The combination of pressure and vibration increases blood circulation and relaxes the muscles.This way you are guaranteed to be ready for every rally.