How to Warm Up Before a Tennis Match?

Updated: May 28, 2020

A proper tennis warmup involves 5-10 minutes of stretching with movement (aka dynamic stretching). Dynamic stretching will increase your body temperature, wake up your nervous system, and prepare your muscles for the strenuous activity that lies ahead.

The exact dynamic exercises to perform will depend on your particular needs for that day. For example, if your shoulder is tight, emphasize dynamic movements for your shoulder. Here are some examples of some good dynamic movements to perform before your match:

  • Jogging with Progressive Arm Circles (jog or backpedal)

  • Wrist Circles

  • Crescent Moon Pose (Reach up to sky and twist left and right. Stretch for the serve.)

  • Side shuffle

  • Lunge with twist

  • Shoulder mobility work with a band

  • Lateral lunge

  • Leg swings (F/B/S - 10 times each)

  • Inchworms (hips up, knees straight)

A great way to end a dynamic warmup is to do sprints. The purpose of the sprints is to get your blood flowing and to get you in match mode before your match. Do three sprints for 20 seconds each with rest in between sets. The first sprint perform at 50%. The second sprint perform at 75% and the third sprint perform at 100%.

In conclusion, do 5-10 minutes of dynamic stretching followed by a couple of sprints. This warmup will assure that you are ready for your match!

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