We have probably all done it before. You arrive at the club a little late, quickly change your shoes and step onto the court without doing much more than a few casual arm circles. The first five minutes of hitting then become your warm-up. And sometimes, before your body has properly adjusted, the match has already started.
While recreational players do not need the long and detailed routines that we see from pro tennis players, going into a match completely cold is usually not the best idea either. Tennis involves quick accelerations, sudden stops, changes of direction and explosive rotational movements. Your body should at least get a small warning before all of that begins. The good news is that a useful tennis warm-up does not need to take half an hour. The following routine takes around ten minutes, requires no additional equipment and can be adapted to almost every age and playing level.
The goal is not to become tired before the first point. You simply want to feel warm, mobile and ready to move.
Minutes 1–2: Get the body moving
Start with some easy movement around the court or next to it.
You can combine:
- Light jogging
- Small side steps
- Gentle high knees
- Heel raises or light butt kicks
There is no need to sprint or push the intensity yet. You should gradually feel warmer while still being able to breathe and talk comfortably. Older players or anyone dealing with joint issues can replace the jogging with brisk walking and controlled side steps. The important part is to start moving, not to reach a certain speed.
Minute 3: Mobilize the ankles and knees
Tennis puts quite a lot of stress on the lower legs. We constantly push off, brake and change direction, often on a surface that is not completely predictable. Start by moving your knees slowly forward over your toes while keeping your heels on the ground. This can be done from a standing position with only a small range of motion.
Follow this with a few ankle circles and controlled calf raises. These movements should feel smooth and easy. There is no benefit in forcing the joints into a larger range than feels comfortable.
Minute 4: Open up the hips
The hips are involved in almost every major tennis movement, whether you are loading for a forehand, moving out wide or recovering back towards the middle. Lift one knee towards your chest, lower it again and change sides. After a few repetitions, lift the knee and rotate it gently outwards to open the hip.
Keep the movement controlled rather than swinging the leg around quickly. Players with limited balance can hold on to the fence or the net post during this part.
Minute 5: Lunges with rotation
Take a controlled step forward into a shallow lunge. Once you feel stable, rotate your upper body towards the front leg. Return to the starting position and repeat on the other side.
This combines several areas that are important in tennis: the legs, hips, upper back and core. However, the lunge does not have to be particularly deep. If you have knee problems or are not used to lunges, simply take a shorter step and keep the movement more upright.
Minute 6: Prepare the shoulders and arms
Now it is time to bring the upper body into the routine. Begin with some shoulder rolls in both directions. Continue with small arm circles and gradually increase their size. You can then perform a few easy shadow swings without the racquet. Go through a forehand, a backhand and a slow serving motion.
Start with a smaller range of motion and build it up gradually. Especially with the serve, there is no reason to imitate full-power motion while the shoulder is still cold.
Minute 7: Side-to-side movement
Tennis is rarely played in a straight line, so the warm-up should include some lateral movement as well. Move between two imaginary markers using small side steps. Stay slightly bent through the knees and try to keep your upper body relatively stable.
Change direction every few seconds and avoid crossing your feet. This does not need to be particularly fast. Focus on feeling balanced and being able to stop under control.
Minute 8: Split step and first movement
Take up a normal ready position, as if you were preparing to return serve. Perform a small split step and then take two or three quick steps to either side. Move back towards the middle and repeat. The split step does not need to be a large jump. It is a small movement that helps you react and initiate the first step.
Start at a moderate pace. After a few repetitions, you can gradually make the first movement quicker.
Minute 9: Shadow tennis
Take your racquet and go through the main strokes without a ball.
Perform a few:
- Forehands
- Backhands
- Volleys
- Serves
Try to move your feet as well instead of only swinging with the upper body. Begin slowly and increase the speed of the movements towards the end of the minute. The purpose is not to work on technique here. You are simply connecting the warm-up movements with the strokes that you are about to hit.
Minute 10: Short accelerations
Finish the routine with three or four short accelerations over a few metres. The first one can be at roughly 60 percent of your maximum speed. Gradually increase the pace with each repetition, but there is no need to go into a full sprint. Walk back between repetitions and give yourself enough time to stay in control. At the end, you should feel awake and ready rather than exhausted.
How intense should the warm-up be?
The exact intensity will naturally depend on your age, fitness level and how your body feels on the day. A young and well-trained player can perform the movements more dynamically. Older players, beginners or players returning from an injury should use smaller ranges of motion and avoid unnecessary jumping.
This routine is therefore more of a framework than a strict programme. You can make every movement faster, slower, larger or smaller depending on what works for you. A warm-up can feel active, but it should not cause pain. Persistent or sharp pain is not something that should be “warmed away”.
What about the official on-court warm-up?
The usual five minutes of hitting before a match are helpful, but they should ideally not be the first physical activity you do that day. Those minutes are also used to adjust to the court, the conditions and your opponent’s ball. If your body is already reasonably prepared, you can use the hitting warm-up more effectively rather than spending the first few rallies simply trying to loosen up.
Final thoughts
A ten-minute routine will not guarantee that you play your best tennis, and it cannot prevent every possible injury. But it can help you begin the match feeling more mobile, alert and prepared for the first quick movement. It is also short enough that there are not many good excuses to skip it.
The key is to keep the routine simple and repeatable. After a few matches, you will probably find that the same sequence becomes automatic. And that is exactly what a good warm-up should be: something that prepares you for tennis without becoming another complicated training session.
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