The Proper Way to Warm Up for Tennis
Dr. Mark Kovacs, iTPA Executive Director and Tennis Congress Director of Fitness and Performance Education, explains why a proper dynamic warm up is essential for tennis performance and injury prevention.
Why Warm Up?
A proper warm-up:
- Increases blood flow to muscles
- Improves range of motion and flexibility
- Activates the nervous system for quicker reactions
- Reduces risk of injury significantly
- Prepares the mind for competition
Dynamic vs. Static Stretching
Dynamic stretching is preferred before play because it:
- Mimics the movements you will perform during tennis
- Maintains muscle power and explosiveness
- Gradually elevates heart rate
Static stretching should be saved for after play when muscles are warm.
Sample Dynamic Warm-Up Routine
- Light jog (2-3 minutes) - Get the blood flowing
- High knees - 20 yards, focus on driving knees up
- Butt kicks - 20 yards, emphasize hamstring activation
- Lateral shuffles - 20 yards each direction
- Carioca - 20 yards each direction for hip mobility
- Arm circles - 15 forward, 15 backward
- Trunk rotations - 10 each direction
- Lunges with twist - 10 each leg
- Shadow swings - Practice forehand and backhand motions
- Mini-tennis - Start with short court rallies before moving back
How Long Should You Warm Up?
Aim for 10-15 minutes of dynamic warm-up before hitting. This investment in preparation will improve your performance and longevity in the sport.