Warming up before a workout is key to avoiding injury with any strenuous activity you participate in. Tennis is a fast-paced game full of sprints and jarring movements that can be hard on muscles and joints. Getting your body properly ready to play in advance will keep your muscles safe from pulls and tears so you can stay in tip-top condition.
Before you hit the court, warm up with these dynamic stretches and exercises. They will help you stay in the game and your body will thank you long after you’ve put your racket down for the day.
Jog
Start with a light walk and progresses into a gentle jog. Maintain this movement for five minutes. Don’t over exert yourself. This will get your muscles ready for more strenuous movement.
Butt kicks
Up the pace and jog in place using quick, light-footed movements. Bring your heels all the way up behind you so that they touch your buttocks. If you have any existing issues with your knees, skip the butt kicks and just jog in place. This movement raises your heart rate and warms and stretches the leg muscles.
Arm Circles
You can do these either while jogging lightly in place or standing stationary. Start by swinging both of your arms forward in a circular motion at the same time. Make ten circles and then reverse the direction of the movement. This exercise is great for getting arms ready to swing the racket in a variety of directions with out causing a pull or tear to the muscle.
Lunges
Photo via Men’s Journal
Front and side lunges are great way to warm up the muscles in your legs. For front lunges, stand with your feet hips width distance apart. Transfer the weight of your body to your right leg and then step forward with the left leg bending at the knee to 90 degrees. Count to five. Make sure that your knee doesn’t go past your ankle. Return to the beginning position and repeat on the opposite leg.
Side lunges start in the same position as front lunges. Plant one foot firmly and step the other wide bending at the knees to a quarter of a squat and hold to the count of five. Return to center and switch legs.
Trunk Rotations
Stand with your legs spread wide. Plant your feet firmly. Raise your arms out to your sides at shoulders height. Begin to twist from one side to the other swinging your arms in front of you. Do this movement 10 times each direction. You can take the movement to the next level by adding a lunge as follows:
Stand with your legs spread wide. Plant your feet firmly. Raise your arms out to your sides at shoulder level. Begin to twist to the right crossing your right arm in front of you. Lower your body by bending your knees and pivoting your heels into a lunge position with your left knee bent at a 90-degree angle. Return to center and repeat on the opposite side.
Stretches that incorporate dynamic movements are best for warming up the body before you play tennis. But don’t forget the importance of cooling down after a couple of hours on the court. Static stretches (or stretches that are held with out movement for a period of time) that focus on the hamstrings, quadriceps, shoulders and triceps help your body return to resting without stiffening of the muscles.
Both warm-ups and cool downs are an essential part of your tennis practice and doing them regularly is guaranteed to pay of in the short and long run. If you’re feeling sore after your play, check out our guide to using a foam roller!
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