Warming up for Tennis

Here are some things to think about to help reduce your risk of injury:

• Make sure the court surface is clean and clear of tripping hazards
• Wear appropriate footwear
• Complete a warm-up like the one recommended below to help loosen the body, prepare the muscles and tendons, and get the brain into “activity mode”
• Consider incorporating strength training into your regular fitness routine to build resilience
• Consider incorporating agility training into your regular fitness routine to improve overall coordination, which reduces the likelihood of accidental movements

Warm-Up

• Cardio – 5 mins at 3 or 4 out of 10 intensity. Starting slow & gradually increasing intensity.
  • Can be brisk walking, jogging or skipping, anything that gets your heartrate up!
  • Follow the lines of the court & incorporate changes in direction

• Dynamic Mobility
  • Walking lunges with twists
  • Side shuffle with arm swings
  • Walking hamstring sweeps

• Activation
  • Mini hops two leg / one leg
  • Banded shoulder movements – external rotation
  • Banded shoulder movements – “disco”
  • Individual injury-specific exercises*

• Sport specific
  • Rally for 5mins before starting game play

*If relevant. These are Injury-specific exercises based on your customized program provided by a physiotherapist or other qualified healthcare professional.

DOWNLOAD a PDF of this Tennis Warm-Up Here