A dynamic tennis warm up routine is a critical component for all tennis players to perform before all practices, matches, and tournaments.
Its purpose is to properly prepare the upper body and lower body for the constant stopping, starting and the rigors of moving around the tennis court. Tennis is extremely hard on the joints and skipping the dynamic warm-up may result in otherwise preventable injuries.
What is a “dynamic” warm up?
This simply means you are moving as you stretch. It differs from “static” stretching where you would hold a stretch position for 10 to 30 seconds while remaining motionless. When compared to static stretching, dynamic stretching has been proven to:
- Better activate the muscles you will be using when you play,
- Improve your range of motion,
- Enhance muscular performance and power and
- Improve body awareness.
Your dynamic warmup should focus on the rotator cuff, back, hips, calves, hamstrings, IT band, and knees and should be completed right there on the tennis court. The workout should take approximately 15-20 minutes depending upon one’s age, the weather conditions, and any physical limitations that one is suffering from. If you don’t like keeping time, it should take as long as it takes to either remove an article of clothing such as a warm-up jacket or pants or get a light sweat, which indicates that the body is fully ready for the upcoming practice or match.
The routine will be shorter when exercising in hot and humid conditions because the tennis player will get sweaty at a faster rate. On the flip side when performing the warm-up drills in cooler temperatures one will need to spend more time warming up the body to be properly prepared for the upcoming tennis training session.
Remember, a thorough workout will help prevent injury; improves your performance, improves coordination, and will help tennis players get ready for the physically demanding practice and/or match.
In this article I am going to share a complete routine of dynamic warm-up exercises that tennis players can perform right there on the tennis court. Always remember when performing these individual exercises to use correct technique and listen to the body so you can achieve maximum value and prevent injuries.
Dynamic Warm-up drills for tennis and other racket sports
Hamstring – Tennis Warm Up Exercise
The first tennis warm up exercise is called Frankenstein walks, which is designed to stretch the hamstrings, hips, and calf muscles. For this exercise I recommend performing 2-3 sets for 10 repetitions on each leg right there on the tennis court.
Learn How to Warm-Up Your Hamstring Muscles
Learn How to Strengthen Your Glutes
Lie on your back with the resistance band around your ankles and move one leg outward away from the body. Aim to keep the unused leg down the entire time. Perform 1-2 sets for 10-12 reps on each side.
Strengthen Your Core with this FUN Exercise
Lay down with your elbow firmly on the ground and a straight line throughout your body. When ready raise upward with the unused arm facing upward and hold this position. Perform 1-2 sets for 20-30 seconds on each side.
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Ryan Krane is a fitness entrepreneur specializing in corrective exercise. He is the creator of The Krane Training Method™ and the founder of the Get My Body Better online series, which includes “GetMyKneeBetter.com”. His exercise programs help people eliminate their pain through exercise and build a rock solid foundation inside their bodies so they won't crack and can continue living their live to the fullest. His passion in life is to help chronic pain sufferers address and eliminate recurring body aches through expert-designed flexibility, posture, and strength training. The Krane Training Method™, through years of experience to enable individuals to successfully Move Better, Feel Better, and Live Better. The Krane Training Method™ is custom tailored to fit clients' needs and lifestyles, making it to one of the most accommodating corrective exercise programs available to relieve pain and improve quality of life!
Ryan has his Master's Degree in Exercise Science with a concentration in Rehabilitation Sciences and has been featured on ABC, NBC News Radio, Prevention and Women’s Health and the homepage of Yahoo.