Best tennis warm up drills

Tennis is a sport that requires agility, speed, and quick reflexes. To perform at your best on the court, it is essential to warm up your muscles and joints before the match. A proper warm-up routine can help prevent injuries and improve your performance during the game. In this article, we will discuss some of the best tennis warm-up drills that you can incorporate into your pre-match routine.

1. Jogging and stretching: Begin your warm-up with a light jog around the court to increase your heart rate and warm up your muscles. After jogging, take a few minutes to stretch your major muscle groups, including your legs, arms, back, and shoulders. Stretching will help increase your flexibility and prevent muscle strain.

2. Shadow swings: Shadow swings are a great way to warm up your strokes and get into the rhythm of the game. Stand in the middle of the court and practice your forehand and backhand swings without hitting the ball. Focus on your technique and footwork, and gradually increase the intensity of your swings.

3. Side shuffles and lateral lunges: Tennis involves a lot of lateral movements, so it’s important to warm up your legs and improve your agility. Start by doing side shuffles across the court, moving from one side to the other. Then, incorporate lateral lunges into your warm-up routine to stretch your inner thighs and improve your stability.

4. Mini tennis: Another effective warm-up drill is playing mini tennis. This involves hitting the ball back and forth with your partner from short distances. Mini tennis helps improve your coordination, timing, and reaction speed, while also getting your body ready for the game.

Remember, a good warm-up routine should be dynamic, focusing on both cardiovascular exercises and specific tennis movements. It’s important to listen to your body and adjust the intensity and duration of your warm-up drills based on your fitness level and the length of your match. So, next time you step onto the court, don’t forget to spend some time warming up to enhance your performance and minimize the risk of injuries.

Tennis Warm Up Drills to Get Your Game Started

Warming up before playing tennis is crucial to prevent injuries and improve performance on the court. Incorporating a variety of warm up drills can help to activate your muscles, increase blood flow, and enhance your coordination and agility. Here are some of the best tennis warm up drills to get your game started:

1. Dynamic Stretching

Dynamic stretching involves moving parts of your body through a full range of motion to increase flexibility and prepare your muscles for the demands of tennis. Some dynamic stretching exercises that are effective for warming up include leg swings, arm circles, walking lunges, and high knees. These movements help to loosen up your muscles and joints while improving your mobility and range of motion.

2. Tennis-Specific Footwork Drills

Tennis requires quick footwork and agile movements on the court. Incorporating specific footwork drills into your warm up can help to improve your speed, coordination, and balance. Some tennis-specific footwork drills include ladder drills, cone drills, and agility ladder exercises. These drills not only warm up your lower body but also improve your reaction time and footwork patterns, preparing you for the dynamic movements required in a tennis match.

3. Mini Tennis or Groundstroke Drills

Mini tennis or groundstroke drills are a great way to warm up your strokes and get your hand-eye coordination sharpened. You can start with mini tennis, where you rally over a shorter net with a partner, focusing on controlled shots and good technique. Alternatively, you can practice groundstrokes from the baseline, focusing on hitting the ball cleanly and with good form. These drills help to warm up your arm muscles, improve your timing, and get you into a rhythm before the start of a match.

By incorporating these tennis warm up drills into your pre-match routine, you can effectively prepare your body for the demands of the game. Remember to start with a light jog or aerobic activity to warm up your cardiovascular system, and always listen to your body to avoid overexertion or injury. And don’t forget to hydrate and stretch afterwards to aid in recovery!

Jumping Jacks

Jumping jacks are a simple and effective warm-up exercise that tennis players can incorporate into their pre-match or pre-training routine to improve their overall fitness and prepare their muscles for the physical demands of the game. This exercise involves jumping up with the legs spread wide and the arms stretched out to the sides, and then returning to the starting position by bringing the legs together and the arms back down. It is an excellent way to raise the heart rate, increase circulation, and activate the muscles of the lower body, upper body, and core.

Jumping jacks can be used as a dynamic warm-up exercise to increase joint mobility and flexibility, as well as to improve cardiovascular endurance. By performing jumping jacks before playing tennis, players can help to reduce the risk of injury and improve their overall performance on the court. This exercise also helps to improve coordination, balance, and muscular endurance, all of which are important factors in playing an efficient and successful game of tennis.

There are several variations of jumping jacks that tennis players can try to add variety to their warm-up routine. For example, players can try alternating jumping jacks, where they cross their legs and arms in front of their bodies with each jump. Another variation is the power jack, where players jump as high as they can with each repetition, emphasizing explosive power and leg strength. Players can also try incorporating other movements, such as squat jumps or burpees, into their jumping jack routine to further challenge their muscles and increase the intensity of their warm-up.

High Knees: A Dynamic Warm-Up Drill for Tennis

When it comes to tennis warm-up drills, high knees are a highly effective exercise that helps athletes prepare for the demands of the sport. This dynamic movement not only activates the lower body muscles but also improves coordination, balance, and cardiovascular endurance.

High knees can be performed by standing in place and lifting each knee as high as possible towards the chest, while maintaining an upright posture and quick pace. This exercise engages the hip flexors, quadriceps, hamstrings, and calves, as well as the core muscles to stabilize the body. By incorporating high knees into a warm-up routine, tennis players can enhance their agility and footwork on the court.

To perform high knees correctly, it is important to focus on the technique. The arms should be bent at a 90-degree angle and move in a running motion, while the knees drive up towards the chest. Tennis players should also strive to maintain a fast pace and avoid leaning backward or slouching forward. As with any warm-up exercise, it is crucial to start with a gradual pace and increase intensity as the body warms up.

Incorporating high knees into a warm-up routine offers several benefits for tennis players. The exercise increases blood flow to the lower body, which enhances muscle function and reduces the risk of injury. Additionally, high knees help improve flexibility, range of motion, and overall body control, which are key elements for tennis performance. By regularly including high knees in their warm-up drills, tennis players can maximize their efficiency and agility on the court, leading to better performance during matches.

In conclusion, high knees are a valuable dynamic warm-up drill for tennis players. This exercise targets multiple muscle groups and helps improve coordination, balance, and cardiovascular endurance. By incorporating high knees into their warm-up routine, tennis players can enhance their agility and footwork, reduce the risk of injury, and improve overall performance on the court.

Butt Kicks

Butt kicks, also known as high knees, are a great warm-up exercise for tennis players. This drill targets the muscles in the back of the legs, including the hamstrings and glutes, while also engaging the core and improving overall body coordination.

To perform butt kicks, start by standing upright with your feet hip-width apart. Begin jogging in place, but with a focus on kicking your heels up towards your glutes with each step. Try to kick your heels up as high as possible, aiming to touch your buttocks with each kick. As you do this, keep your core engaged and maintain a steady pace.

Butt kicks are beneficial for tennis players as they help to increase the flexibility and strength of the muscles in the legs. They also help to improve proprioception and balance, which are essential for quick movements and changes in direction on the tennis court. Incorporating butt kicks into your warm-up routine can help to prevent injuries and prepare your body for the demands of a tennis match.

To make the exercise more challenging, you can increase the pace or add a bounding motion to your steps. This will further activate the muscles and increase the cardiovascular intensity of the warm-up. Remember to start at a comfortable pace and gradually increase the intensity as you warm up.

Side Lunges

Side lunges are an effective warm-up drill for tennis players that help to improve lower body mobility and flexibility. They specifically target the muscles of the inner and outer thighs, hips, and glutes, which are important for a strong and stable base in tennis movements.

To perform side lunges, start by standing with your feet shoulder-width apart. Take a wide step to the side with your right foot, keeping your left foot planted firmly on the ground. Bend your right knee and lower your body down into a lunge position, making sure to keep your right knee tracking over your toes and your left leg fully extended. Return to the starting position and repeat on the other side, stepping out with your left foot.

This exercise can be done with bodyweight only or with added resistance using dumbbells or a resistance band. It is important to focus on proper form and to keep the movements controlled and steady. Side lunges can be performed as part of a dynamic warm-up routine before tennis matches or practice sessions to activate the muscles and prepare the body for the movements required in the sport.

5 Best tennis warm up drills

Tourna Fill-n-Drill Tennis Trainer with Extra Ball, The Original Patented Water Fill Base Tennis Trainer Blue

as of September 29, 2023 12:08 pm


  • The Original warter filled tennis trainer. Fill-n-drill is the perfect portable tennis training aid. Simply hit the ball and it Comes back to you
  • Fill the base with water and it Instantly becomes heavy enough to hold the unit in place. Non-skid pads underneath help keep it stable
  • Unwrap the cord, hit the ball as hard as you want, and the ball bounces back to you. The harder you hit the faster the ball is rebounded to you
  • Rubber cord is 15 feet long and stretches to 30 feet for hard hit balls. To shorten the rebound, wrap some of the cord around the base to your desired length
  • Comes with an extra ball and string and a convenient mesh carry bag.Included components: 1 fill and drill, 2 balls.Don't settle for cheap imitations that slide around

Tourna Fill & Drill Tennis Trainer

5 new from £14.99
as of September 29, 2023 12:08 pm


  • Fill the plastic case with water so that it cannot move.
  • When empty, it is very lightweight and can be easily stored and transported.
  • The elastic cord is wrapped around the plastic housing and the ball can be inserted into a recess.
  • Great training aid for beginners and advanced users.
  • With training information on the label English language not guaranteed).

huwvqci Reactive Agility Trainer, Circle Speed Ladder for High Intensity Reactive Drills and Skills, Exercise Ladder for Football Sports Fitness Training Ladder

2 new from £21.39
as of September 29, 2023 12:08 pm


  • No mess and easy to store,never untangle-your agility ladder again, folds up neatly between-sessions.
  • Wonderful gift,round agility ladder sweet warm gift for friend family or yourself.
  • best-choice for sports trainer football, football, basketball training, hockey, tennis, badminton to increase acceleration, speed and leg strength, core skills, balance, rhythm and body-control.
  • The worlds first and only circular-agility ladder,sport is angular-not speed and agility ladder allows athletes-to take their game to the next level by reprogramming the body to move-more effectively, efficiently and powerfully-at all angles.
  • Self erects and holds its shape,unique designs allows-athletes to set the round agility ladder-up in-seconds and it never bunches or changes shape reducing down-time-during drills.

Hippowarehouse The Detectorist Metal Detecting Baseball Cap hat Premium Printed 5 Panel OneSize Adults Graphite Grey

as of September 29, 2023 12:08 pm


  • Adult size with adjustable strap.
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  • 100% Cotton drill
  • Matching products available in our storefront on selected items.
  • Competitively priced

Under Armour Men Tech 2. 1/2 Zip, Versatile Warm Up Top for Men, Light and Breathable Zip Up Top for Working Out

17 new from £24.99
Free shipping
as of September 29, 2023 12:08 pm


  • Modern Running Wear - This warm up jacket for men features long sleeves, a half zip and snug fit, all to ensure comfort and style during workouts.
  • Versatile Shirt - The long sleeve running top can be worn during hot or cold climates, thanks to its clever design and half-zip up options.
  • Light & Cool - The long sleeve gym top is designed to regulate body temperature, preventing overheating or bodily restriction during exercise.
  • Quick Drying Fabric - The men's running top is made from a complex, quickly-drying fabric that keeps sweat away from the skin and prevents damp.
  • Material & Fit - Under Armour Tech 2. Half Zip men's workout shirt, long sleeve gym shirt for men. Material: 1% polyester. Fit: Loose.

Question and answer:

What are side lunges?

Side lunges are a type of exercise that targets the muscles in your lower body, specifically your glutes, hamstrings, and quadriceps.

How do you do a side lunge?

To do a side lunge, start by standing with your feet shoulder-width apart. Take a step to the side with your right foot, bending your right knee and pushing your hips back. Return to the starting position and repeat on the other side.

What muscles do side lunges work?

Side lunges primarily work the muscles in your glutes, hamstrings, and quadriceps. They also engage your inner and outer thighs, calves, and core muscles.

Are side lunges good for toning legs?

Yes, side lunges are effective for toning and strengthening your leg muscles. They target several muscle groups and can help improve balance and stability as well.

Can side lunges help with weight loss?

While side lunges alone may not directly lead to weight loss, they can be part of a well-rounded exercise routine that includes cardiovascular exercise and a healthy diet. Regularly performing side lunges can contribute to overall calorie burn and increase muscle tone, which can aid in weight loss.


In conclusion, side lunges are a versatile exercise that can provide various benefits to individuals of all fitness levels. They target the muscles of the lower body, including the quads, glutes, and adductors, helping to improve strength, stability, and flexibility. Side lunges also engage the core, enhancing balance and coordination. Additionally, incorporating side lunges into a workout routine can help prevent injuries by strengthening the muscles surrounding the knees and hips. Whether you are a beginner looking to improve your fitness level or an advanced athlete aiming to enhance your performance, side lunges are a valuable exercise to include in your training regimen. So, lace up your sneakers and start incorporating side lunges into your workouts for stronger, more functional lower body muscles.

Harrison Clayton

Harrison Clayton

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