How to Warm Up for Tennis (10-Minute Routine)

Skipping the warm-up is the single most common cause of injury among adult club players. You do not need an elaborate routine — you need 10 minutes of the right movement before you hit a serve at full power.

Why static stretching before is a mistake

Decades of research show that static stretching (holding a stretch for 30+ seconds) before explosive activity reduces power output and does not reduce injury risk. Save the static stretches for after the match.

The 10-minute pre-tennis routine

Minute 1-2: Light cardio

Jog the length of the court, back, and then side-shuffles. Get your heart rate above resting. You should be lightly sweating by the end.

Minute 3-4: Dynamic hip and leg work

• Walking lunges — 10 steps, hands overhead
• High knees — one court length
• Butt kicks — one court length back
• Lateral leg swings — 10 each side, holding the fence

Minute 5-6: Torso and shoulders

• Trunk rotations — 10 each side
• Arm circles forward and back — 15 each direction
• Cross-body arm swings — 10 reps

Minute 7-8: Racquet-specific

• Shadow strokes — 10 forehands, 10 backhands, 5 serves, without a ball
• Wrist circles each direction — 10 reps

Minute 9-10: On-court progression

• Mini-tennis from the service lines — 20 balls each direction
• Move to the baseline, hit half-pace groundstrokes
• Take a few serves at 50%, then 75%, before going full speed

The most-overlooked area: the shoulder

Adult tennis players end up with rotator cuff issues at high rates, and almost always because of an under-warmed serve. Do at least 20-30 half-power serves before hitting one at match pace. Every time.

After the match

Now is when static stretching helps. Hip flexors, hamstrings, chest, shoulders. Hold each stretch 30 seconds. Drink water. Eat some carbs and protein within an hour. That recovery routine is how you play tomorrow.

Ten minutes of warm-up saves you months of physical therapy. Do it every time.