A good tennis warm-up has two parts: 8 to 10 minutes of dynamic movement off court to raise your heart rate and loosen joints, then an on-court hit through mini tennis, groundstrokes, volleys, overheads and serves. Most official matches allow a five-minute on-court warm-up.
Warm-up plan
| Phase | Activities |
|---|---|
| Off court (8 to 10 min) | Jog, skips, lunges, leg swings, arm circles, band shoulder work |
| Short sprints | A few 10 m sprints with direction changes |
| Mini tennis | From the service line |
| Groundstrokes | Crosscourt forehands and backhands |
| Net and overhead | Volleys and a few smashes |
| Serves | Build up to full speed |
Tips
- Warm up off court before the official five minutes.
- Keep static stretching for after the match.
- Hit every shot you might use.
- Practise both first and second serves.
- Use the warm-up to spot opponent weaknesses.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
How long is the warm-up in a tennis match?
Usually five minutes on court under ITF rules, though events can set different times.
Should I stretch before playing?
Dynamic stretching before, static stretching after.
Why warm up the serve last?
Your shoulder is fully warm by then, reducing injury risk.
