By Elsbeth Vaino
I’ve just posted a new video on youtube of the dynamic warmup that I recommend for tennis players before they step on the court. It’s a brief set of dynamic stretches that prepares the body for the movements you will ask of it in the match. The five minutes it takes to run through these dynamic stretches is also a great time to work on your mental focus through means like visualization to ensure that you are mentally prepared as well.
This tennis wamup includes 5 reps per side with a 2-3 second hold of each of the following:
- Pec stretch (using your racquet)
- Wrist extension stretch
- Wrist flexor stretch
- Calf stretch
- Leg swings (fore / aft)
- Leg swings (rotrational)
- Reverse lunge with lateral reach
- Rotational squat with thumb external rotation
- Single-leg Romanian deadlift
- Cradle walk
- High-knee walk