Dynamic Warm-Up Routine before you start playing ft. The Tennis Files
5-minute Read
In this article, learn how to do a dynamic warm-up before picking up a racquet.
What is a dynamic warm-up?
According to the National Strength and Conditioning Association (NSCA), a dynamic warm-up is a less-intensive series of exercises that allows the body to slowly adjust to the demands of the upcoming sport or activity.
Static vs. Dynamic Warm-Up
A static warm-up, or stretching, involves holding a position for a brief moment to loosen and lengthen the muscle. A dynamic warm-up involves performing low-impact movement to prepare the body for more demanding physical activity, like playing tennis.
Dynamic Warm-Up
Merbhan Iranshad, host of The Tennis Files, explains a set of dynamic warm-up exercises and how to perform each movement in the video below.
Based on the video, to the left is a list of exercises to go through during the warm-up. Ideally, you will perform each movement from one doubles sideline to the other doubles sideline and back (one lap).
As you perform each exercise, take a few steps in between. A few of these exercises require less movement and will be counting repetitions over going up and down one lap.
- Jumping Jacks – 20 reps per variation
- Walking Knee Hugs – 1 lap
- Side Knee Hugs – 1 lap
- Quad Hold and Reach – 1 lap
- Frankensteins – 1 lap
- Side Lunge with Lift – 10 each side
- Air Squats – 10-15 reps
- Monster Walks – 1 lap
- Shoulder Ys, Ts, Ws and Low Rows – 15 reps per variation
- Twists – 10 each side
As you become comfortable with dynamic warm-ups, you can tailor it to your needs. For example, you can combine a walking knee hug into a lunge and twist 1 lap on the court. That’s combining three exercises into one. You can also add or remove certain exercises in this list.
If you are a beginner or new to dynamic warm-up, keep the movements simple, and talk to your local tennis coach to determine the best dynamic warm-up routine for your needs.
Now that you know how to properly warm up, it’s time to get on the courts and start playing!
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