After every tennis match, you should conduct a 20- to 30-minute cooldown. This recovery period after your tennis instruction workout allows your body to slowly decrease the stress it's under, as blood leaves the muscles. You can stretch and roll out the tense muscles to prevent stiffness, improve flexibility, and enjoy a faster recovery. 

Cool Down Routines for Tennis Instruction

1. Quadriceps

Stand upright with your left hand on a wall or chair for balance. Bend your right knee and grasp your right ankle with your hand, pulling your heel towards your glutes. Hold for 45 seconds, then switch and stretch the left leg. This stretch can also be done laying on a mat. 

2. Butterfly

The butterfly stretch targets your hip abductors and inner thighs. Sit on a mat with the bottom of your feet pressed together in front of you. Grab your ankles, then use your elbows to press down on your knees. Push them down and pull your feet closer to your body until you feel the stretch, then hold for 45 seconds. 

3. Hamstring

Sit on the mat with one leg extended straight in front of you and the other bent, with the bottom of your foot pressed against the other knee. Keeping your back straight, lean forward as far as you can until you feel the stretch along your hamstring. Hold the stretch in each leg for 45 seconds. Then, straighten both legs into a “V” and lean forward. This stretches your spine as well as your hamstrings.

4. Shoulders

Stand next to a wall with one shoulder facing the wall. Raise your arm and press your palm against the wall. Rotate so your shoulder is pressed back as you push your chest out and look forward. Hold it for 45 seconds, then stretch the other shoulder.

5. Child's Pose

This yoga pose stretches your thighs, hips, core, back, and ankles. Kneel on the mat with your knees shoulder-width apart and your toes together. Bend forward to lower your chest between your knees and extend your arms up alongside your head. Press your palms and shoulders down into the ground. Hold for as long as you want. 

Whether you're a beginner or an expert, professional tennis instruction will help you improve. A personal trainer at LifeSport Athletic Club will help you hone your skills with a racket while improving your overall health in Libertyville and Lincolnshire, IL. Learn more about their classes online and call (847) 362-5553 to sign up for adults’ or kids’ tennis lessons.