Tennis Warm-Up Exercises – Simple Dynamic Routine

Nothing is more crucial for match day preparation than efficient pre-match tennis warm-up exercises. It not only gets you physically ready for competition, but it also lowers your chance of tennis injuries.

The challenge for some players knows what is most effective. Players frequently tell us as tennis instructors, “I’m not sure what to do for tennis warm-up before I play.” The good news is that a structure doesn’t have to be difficult.

Tennis Warm-Up Exercises

An organized tennis warm-up exercise prepares your body for competition, which could mean the difference between winning and losing. How many times have you entered the court for a match without having properly prepared? Only to find you suddenly 0-3 down in the first set and already up against it?

These five procedures will help you warm up for tennis effectively. It only takes you 10 to 15 minutes to accomplish. Give yourself 10-15 minutes to do your tennis warm-up exercise and then take a little break before hitting the court.

1: Shoulder Warm-Up

Don’t forget to incorporate this workout into your regimen because shoulder problems are a common occurrence for tennis players. Start from a standing position with your arms by your sides. Move your shoulders in circles for 30 seconds in each direction.

I suggest improvising a few of your strokes without a racquet. You can also do this exercise while standing a few steps away. Holding an elastic rope that is fastened to a wall or a bar and stretching it.

Shoulder Warm-Up

Tennis players should warm up before any physical exercise, including tennis. For the finest performance, your muscles require training. Therefore, you should stretch and loosen them up before a game or practice. You can feel considerably more at ease and prepared for what lies ahead in less than 10 minutes.

2: Cardio

best shoulder warm up

Your tennis warm-up exercise should include 3 to 5 minutes of either skipping or jogging (forward, backward, and lateral). The goal is to improve your heart rate and circulation, so make each minute more intense. All of our players are strongly encouraged to skip.

Skipping is an excellent exercise to include, tennis players who need to move their arms and legs in unison. It also keeps you alert from the start. Skipping was well-supported by Steffi Graf. There is also very little fuss. All you need is a rope and a little room.

skipping exercise benefits

Running has a higher impact than skipping hence the chance of injury is lower. Nevertheless, it’s wise to choose softer surfaces whenever feasible to protect your joints. Keep the rope in your backpack, although it’s preferable to leave the court by skipping.

Other advice about skipping that will help you make the most of it includes:

  • While you skip, keep your back straight and do not stoop.
  • Keep elbows tucked in as firmly as you can at waist level.
  • You ought to learn how to skip rope.
  • Skip quickly enough to prevent your rope from getting twisted.
  • Land softly after jumping on the balls of your feet.

3: Wake-Up Twists

If you believe the ancient Taoist beliefs that inspired these fast swings in tai chi, your body’s energy gates are opened. They will stretch your back and offer you a brief aerobic boost even if you don’t. With your feet firmly planted and spaced out to your shoulder width, stand.

Wake-Up Twists exercise

Move your upper body from the waist to the left and right. Keep your arms at your sides and let them swing in circles to lightly smack your back. Next, make a circle with your hips to gently extend your lower back. These are a few minutes or however long you feel necessary to enjoy their wonderful benefits.

4: Muscle Activation

Before your tennis practice or match, activating muscles work stimulates particular muscles and wakes them up. It is crucial to activate the appropriate muscles and encourage them to work. The majority of people have muscular imbalances or possible instability issues around certain joints.

Muscle Activation exercises

Some athletes work their gluteal, while others may consider using resistance bands to work their rotator cuffs. Having a routine that you know works for you is wonderful. Muscle activation does not equal muscle tiredness, it stimulates the muscle before tennis exercises rather than wearing it out.

5: Shadowing

The tennis warm-up sequence ends with this step. The motions that would be made on the court are imitated through shadowing. Using certain tennis movement patterns will energize both your neural system and your body. Play three minutes of tennis shadowing, switching between forehands, backhands, overheads or smashes, and volleys.

Shadowing exercise tennis

You can utilize these tennis shadowing drills to psychologically prepare for your matches. Each minute the shadowing is more intense. When you get onto the court for the first time, be ready emotionally and physically. Before a match, Rafael Nadal is a strong proponent of shadowing.


What stretches are recommended before tennis?

A wonderful approach to preparing your legs for the lateral motions required in tennis is to perform lateral lunges. All you have to do is step out into a lunge while standing with your feet shoulder-width apart. As you lower yourself to approximately 90 degrees, your outer leg should feel well-stretched.

Tennis warm-up: Is it necessary?

Tennis players should warm up properly because it accomplishes five crucial things:
1- Increases body warmth, which makes muscles more effective
2- Prepares the heart and lungs for intense activity
3- Actively stretches the muscles to get them ready for the stresses that tennis will bring

How can I get my body ready for tennis?

Follow these useful recommendations, you can securely get ready for your matches:
1- You should increase your core temperature about 30 to 40 minutes before your game to avoid getting hurt.
2- The use of a stationary bike, jogging, or dynamic stretching is a few examples of warm-ups.

How do tennis players stretch?

Turn your torso to the left and place your right elbow against your right knee’s interior. Put your left arm behind you and out to the side. Your lower back and the inside of your right thigh should both feel slightly stretched. Before releasing the stretch and repeating it on the opposite side, hold it for 20 to 30 seconds.

Do pushups improve tennis?

The star push-up is extremely useful for tennis players. This pushup variation incorporates balance, which tennis players need to have to maintain strong, solid placement during their strokes. Push-ups are a fantastic general exercise for building upper body strength.

Is pasta a good pre-tennis food?

Your body needs slow-releasing carbohydrates for sustained energy the night before the competition. Even four hours before the match, whole-wheat spaghetti might be an excellent pre-competition meal. But right before a game, your body needs rapid energy from carbohydrates that are simple to digest.


Before a match, tennis warm-up exercises are crucial. Your tennis game will improve as a result of all of our advice.