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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.

DOWNLOAD SAMPLE WARM UP ROUTINE

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..

DOWNLOAD SAMPLE WARM UP ROUTINE

Exercise 1: Jogging across the court over & back twice

warmup1

Exercise 2: Starting with small circles into large circles, forwards & backwards

warmup2

Exercise 3: Cross arms and then out to the side

warmup3

Exercise 4: Arms above head & then behind back

warmup4

Exercise 5: High knees performed slowly by doing a small jog in between alternating legs

warmup5

Exercise 6: High Knees Dynamic, continuously raising your knees

warmup6

Exercise 7: Bring your heel up towards your buttocks, continuously alternating feet

warmup7

Exercise 8: Raise your leg trying to keep it as straight as possible. Alternate legs.

warmup8

Exercise 9: Bring your knee out to the side & then to the front. Forwards & backwards.

warmup9

Exercise 10: Sidestepping over and back across the court whilst trying to stay low

warmup10

You can see the above exercises in the video below along with additional exercises.

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