A short, practical warm-up routine to avoid injury and feel good from the first shot.
Tennis involves sudden stops, changes of direction and overhead strokes. Starting these movements without warming up increases the risk of muscle strain and makes you play badly in the first minutes. A good warm-up takes 10–15 minutes.
1. Light cardio (3–4 minutes)
- A light jog around the court
- Side steps (shuffles) back and forth across the width of the court
- Light backwards jogging
The aim is to raise your heart rate gradually and increase blood flow to the muscles.
2. Dynamic stretching (4–5 minutes)
Before playing, moving stretches are better than long static holds.
| Exercise | Reps | Target area |
|---|---|---|
| Leg swings (forwards-backwards, sideways) | 10 per leg | Hips, hamstrings |
| Walking lunges + trunk rotation | 8–10 steps | Legs, trunk |
| Arm circles (small to large) | 10 each way | Shoulders |
| Trunk rotations | 10 | Lower back, trunk |
| Wrist and ankle circles | 10 each way | Joints |
3. Warming up with the racket (5 minutes)
- Mini tennis: Slow, controlled shots between the service lines.
- Move back to the baseline: Long, medium-paced rallies.
- Volleys and smashes: A few controlled shots.
- Serves: Start at half power and build up the pace gradually.
Warming up in Antalya’s heat
In hot weather your body warms up faster, but you also lose fluid faster. Don’t shorten the warm-up; instead start in the shade, keep your water close and choose the cooler hours of the day.
After training
A few minutes of slow walking and some light static stretching after play help your muscles recover.
If you’re just starting out, carry on with the how to start playing tennis guide.