How to Warm-up for a Tennis Match

Playing tennis involves most of the body's muscles. However, a warm-up before a match isn't limited to stretching. A tennis warm-up includes the practice of your moves and strokes, usually with your upcoming opponent. By practicing your strokes and serves at a reduced level, you allow your muscles and joints to prepare for the upcoming competition.

Difficulty: Easy

Instructions

1. Stretch your arms, back and legs. Before you begin your court warm-up, take 5 or 10 minutes to do some basic gentle stretches. Rotate your arms around to loosen up your shoulders and bounce up and down on your toes to get your calf muscles ready to move. Even as a beginner, you should take time to warm up.

2. Begin with a gentle rally back and forth with your opponent. Now is not the time to slam the ball down the line, just comfortably hit it back and forth. Take a range of backhand and forehand shots as well as taking turns coming to the net to practice your volleys.

3. Practice a soft version of your topspin and slice shots. During warm up, your opponent will not exert himself to chase down alley balls so hit to the center of the court. All you want to do is work your muscles and ball placement right now, not aggravate your opponent. A beginner won't have ball control so be patient.

4. Serve your second serve but reserve your first serve for the game. During warm-up, there is no need to lay out your best serve for scrutiny. Warm-up your second serve and leave some surprises for the match.

5. Smile and be congenial during warm-up. Tennis is as much a mental game as a physical one. Being nice creates a friendly atmosphere and makes it harder for your opponent to get down and dirty later on.

6. Reserve your energy for the match. Warm-up no longer than 10 or 15 minutes or as long as allowed by the tournament director. Make sure you leave enough time to check your rackets and water bottle before you begin.

7. Help a beginner learn about warming-up before a match. If your opponent is new to competition, he'll appreciate knowing the routine.

Tips & Warnings

• Don't overdo it during the warm-up period. This is not a competition. If you have an opponent who is hitting balls wide or cutting them over the net, don't chase them down. Start a new ball in play and if your opponent continues to try and run you, end the warm-up and prepare for the match.
• Take the time to make sure you have a full water bottle, clean towel and some juice in your bag. Tennis is often played in the heat. If you split sets, you could be playing for hours without a break. Utilize some of the time allowed to prepare.

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[AnneZ]

on 3/9/2009 Some people try to WIN the warm-up. Getting loose and ready to play is the goal! Thanks for the tips. Anne Z (USPTA) tennis pro in the SF Bay Area.