Following is a printable 10 stage warm up routine taken from my recent training sessions in Egypt with Irish Pro Circuit player Jenny Claffey and personal trainer Jake Nalepa. You can print it out for your tennis club notice board and/or share with your members.
Jake devised a full warm up routine for Jenny but the following exercises can be used by players of any level and age.
IT IS EXTREMELY IMPORTANT THAT YOU WARM UP BEFORE PRACTICE / MATCHES TO PREVENT INJURIES.
The following warm up only takes a few minutes. You can view images and a video of the warm up below..
Exercise 1: Jogging across the court over & back twice
Exercise 2: Starting with small circles into large circles, forwards & backwards
Exercise 3: Cross arms and then out to the side
Exercise 4: Arms above head & then behind back
Exercise 5: High knees performed slowly by doing a small jog in between alternating legs
Exercise 6: High Knees Dynamic, continuously raising your knees
Exercise 7: Bring your heel up towards your buttocks, continuously alternating feet
Exercise 8: Raise your leg trying to keep it as straight as possible. Alternate legs.
Exercise 9: Bring your knee out to the side & then to the front. Forwards & backwards.
Exercise 10: Sidestepping over and back across the court whilst trying to stay low