The hard training on the course is over. However, further steps are needed to ensure success. For more endurance, strength, speed and coordination not only training but also regeneration is important.
Eventually, the muscles grow during breaks and the body adapts to the stimuli set in training.
The better and faster your body recovers, the faster you can continue training and the quicker you will see improvements in your playing strength. On the other hand, lack of regeneration can lead to fatigue and loss of performance, especially during intensive training. Proper nutrition, light exercise and sufficient sleep are the cornerstones of regeneration, but there are some other aids to promote recovery.
That starts with the cool-down. If you roll out muscles and connective tissue immediately after the match with BLACKROLL®, you can prevent tension. The BLACKROLL® BOOSTER is also particularly well suited for this purpose: The vibration can help to relax the muscles and promote blood circulation. In addition, the little ones of BLACKROLL®, such as the MINI, BALL and DUOBALL, can be easily carried in the tennis bag.
A roll-out with the BLACKROLL® products can be carried out 3 to 4 times a week, either after training or separately. 30 seconds per exercise is sufficient. The exercises with BLACKROLL® have the effect of a sports massage. It is important to roll slowly so that the pressure points become noticeable. However, this must not go beyond the pleasant pain, known as “benevolence”. Breathing is slow and relaxed during the exercises, which also has a regenerative effect. The BLACKROLL® self-massage with the BLACKROLL® makes the connective tissue, the fascia, more supple and improves the transfer of strength in the body. Here we show you a few exercises with which you can improve the regeneration.
Start standing and place the right foot sole on the BLACKROLL® MINI. Put the body weight over your right foot on the MINI and roll back and forth under constant pressure from toe to heel. Stay on hotspots for about 10 seconds and increase the pressure on the MINI. Then release the pressure again and work on more hotspots. Then change to the left side.
Start in the long seat. Angle your right leg and place your left calf on the BLACKROLL® DUOBALL. Support yourself with your hands by the buttocks. Lift up the buttocks and slowly roll out the calf region by bending and stretching the bent leg. Turn the foot of the leg inwards and outwards to work the entire calf muscles. Stop on hotspots, put your buttocks down and put your toes on. Let the foot loosen again and repeat this movement 5 times. Then change sides.
Sit down and turn on the vibration with low frequency (1-3 lights). Grip the BLACKROLL® BOOSTER at the back end with one hand. Place the BOOSTER on the thigh just above the knee and massage hard spots of pain for about 15 seconds each along the knee. Then hike towards the hip and stay on the pain spots. Then change sides.
Start in the long seat and place your thighs on the BLACKROLL® STANDARD. Support yourself with your hands by the buttocks. Lift up the buttocks and slowly roll out the back of the thighs. Turn your feet inwards and outwards to work the entire back of your thighs.
The BLACKROLL® STANDARD is also available in a length of 45 cm. The larger contact area makes it easier to treat both thighs at the same time. Hardness and massage effect remain the same.
Screw the BLACKROLL® BOOSTER into the STANDARD and turn on the vibration. Lie sideways on the castor and support yourself with your hands and upper leg. Slide over the upper leg and slowly push your hands slowly from the hip to just before the knee, back and forth over the roll. Treat the complete outer thigh by turning the lower leg and stay for about 15 seconds on points of pain. Then change sides. The exercise can also be performed with the STANDARD without BOOSTER.
You can find these and other exercises in our free BLACKROLL® APP.