Protocols for PROFESSIONAL TENNIS WARM-UP

(UNDER 5 MINUTES)

WARM-UP:

Light jogs + Back shuffles (half court)

  • 3 to 4 passes

Leg swings (holding fence or net post)

  • Front to back

  • Side to side


RESISTANCE BAND WORK:

Resistance band held waist/Chest high

  • Swimmers

  • Flys (chest high)

  • Rows to shoulder height

  • External rotations (elbows bent to 90*)

  • Cross crawl rows (waist high)

  • Shoulder Internal Rotations

Couple deep breaths/Rest

  • Flys (knee to chest level) with slight elbow bend

  • Flys (chest level)

  • Cross crawl punches

  • Chest press

  • Cross crawl external shoulder rotations

  • External rotations

  • Cross crawl Shoulder press

  • Shoulder press

  • Abbreviated serve motion while holding opposite hand straight above head (mimicking throwing the ball)

    • Both sides

  • Abbreviated trunk rotations

    • Get more aggressive towards the end

  • Tree Choppers (low to high)

    • One side at a time

Feet on band

  • Biceps curls

  • Triceps extensions

  • Front raises

  • Side raises

Band straight above head

  • Pull downs (to shoulders)

  • Cross crawl lat pulldowns (to chest height)

  • Wrist flexion/extensions

No band 

  • Feet flexion/extensions

  • Feet lateral flexions (side to side)


Dynamic Exercises

  • Lateral shuffles

  • Bounding

  • Quick sprints @ 50% (half court)

    • Then squat holds (holding the net post)


Plyo/Med ball

  • Backhands & Forehands (plyo ball)

  • Backhands & Forehands (one bounce plyo ball)

  • Throw downs (plyo ball)


Racquet Warm-up