7 Steps to an Effective Tennis Warm Up
Among all your match day routines, there is nothing that is more important than effective pre-match tennis warm-up. It not only prepares your body for competition but also reduces the risk of tennis injury and it helps get you mentally ready for the competition too.
Many players skip proper preparation, which is one of the reasons injuries keep occurring. If you want to understand this further, you can read more about why tennis players get injured and how to fix it.
The obstacle for some players is an understanding of what works best. As tennis fitness trainers, we are constantly hearing from players: I am not sure what to do for tennis warm-up before I play.
The good news is that it doesn't need to be complicated to be structured, especially when following a clear and consistent tennis fitness routine.
Tennis Warm Up
Here are 5 steps to achieve effective tennis warm-up, which should take you around 10-15 minutes to complete.
Perfect Timing- Allocate 10-15 minutes to complete your tennis warm-up and then allow that same period of time for a breather before you step on the court.
1. CARDIO
3-5 minutes of either skipping or running (forward, backward, and lateral) is the perfect way to start your tennis warm-up. Remember the aim is to boost your heart rate and circulation, so increase the intensity with each minute. We really encourage all our players to skip. Skipping is a great activity to incorporate, especially for tennis players, who need the coordinated arm and leg movement, as well as helps keep you on your toes, right from the start. Steffi Graf was a great advocate for skipping.
It's a minimum fuss too. You simply need a rope and a small space. Skipping is a lower impact than running - so there's less risk of injury. Even so, it's a good idea to protect your joints by choosing softer surfaces where possible. Keep the rope in your bag but it's better to skip off the court.
Skipping tips - Some other tips that will help you get the most from skipping: - Stand straight, without leaning forward as you skip. - Keep elbows at waist level, tucked as tightly as possible. - Your skipping rope should be taught. - Skip fast enough for your rope not to become tangled. - Jump on the balls of your feet and land softly. Don't worry if you don’t have a skipping rope or can’t skip, don’t worry. You can do the racket circles we show at the end of this video.
2. THE RANGE OF MOVEMENT (ROM)
These 3 exercises are a great way to mobilize joints and lengthen muscles throughout the body. ROM exercises can be seen as an active stretch or loosening up of the body. The beauty of ROM tennis exercises is they open up the "chain of movement" rather than isolating a specific area or muscle. This is important to do before participating in any sport but especially so in tennis, given the multi-directional ranges and loading patterns.
These types of movements are often included in structured tennis injury prevention programs to help players move more efficiently and reduce unnecessary strain.
3. STRETCHING OR FOAM ROLLING
You may find you some problematic area’s that get a little tight, that need to be released or lengthen prior to exercises. Implementing some simple foam roller exercises and stretches for tennis, can all help elongate muscles and open joints up for correct movement patterns. To avoid any injures it is imperative you have a good range of motion throughout all joints, as this will help with creating power throughout your shots. E.g limited thoracic rotation may inhibit your rotation on your forehand, which adversely can cause over whipping with the arm to generate power. TTo get you started, try these two foam rolling exercises and two stretches.
4. MUSCLE ACTIVATION
Activating muscles works by stimulating specific muscles and waking them up prior to your match or tennis training session. Most people have muscle imbalances or potential instability issues around certain joints, so it is important to stimulate the correct muscles and encourage them to work. Some players may look at activating their core or gluteals, whilst others will look at performing some rotator cuff resistance band exercises. It’s great to have your own routine that you know works for you.
Wake Up! Don't confuse muscle activation with muscle fatigue-the the activation works by stimulating the muscle and not tiring it out before your exercising for tennis.
5. SHADOWING
This is the final phase of the tennis warm-up sequence. Shadowing mimics, the movements that would be performed on the court. It will fire up both your nervous system and your body by following specific tennis movement patterns. Perform tennis shadowing for three minutes, alternating between forehands, backhands, overhead or smash, and volleys. These shadowing exercises for tennis can also be used to help prepare mentally before you play. The intensity of the shadowing should increase with each minute, so by the time you have finished you are not only physically prepared but also mentally ready for the first point when you step on the court. Rafael Nadal is a great advocate for shadowing prior to his match.
As tennis continues to evolve, modern warm-ups now also include coordination and visual tracking elements to better prepare players for match play.
6. COORDINATION DRILLS
Including coordination drills in your warm-up helps your body and brain work together more efficiently before you step on court. These movements improve timing, rhythm, and control, which are essential for clean footwork and consistent stroke production. When players skip this step, they often feel “off” early in a match. By activating coordination first, you sharpen movement patterns, react quicker, and set yourself up to move with confidence from the very first point.
7. EYE TRACKING
Eye tracking exercises are a powerful yet often overlooked part of a tennis warm-up. They train your ability to follow the ball more accurately, improving timing, contact quality, and overall consistency. Strong visual tracking also enhances anticipation, allowing you to read your opponent’s shots earlier and react faster. This is something you consistently see top players like Aryna Sabalenka and Jannik Sinner doing in their warm - ups. By switching your eyes on before you play, you give yourself a clear advantage in decision - making and execution under pressure.
For more structured tennis warm-up, strength, and injury prevention routines, explore our tennis fitness programs designed for players of all ages and levels.
