Jogging with Arm Circles – Dynamic Warm Up WU-1

Purpose • Warm up the body

• Improve flexibility in the shoulders, chest and upper back

Exercise Technique

1

Step

Preparation courtStart

Swinoa m

sidelPerforming the Exercise Chan

you j

Duration Perfoacros

2

Action

. at the doubles sideline fa

g the arms forward in larderate pace from doublesine. ge direction and swing yog back to your starting prm this exercise so that ys the court two times.

U

3

cing into (across) the

ge circles as you jog at sideline to doubles

our arms backwards as osition. ou travel back and forth

nited States Tennis Association Player Development Division

© 2005

Side Steps with Arm Crosses – Dynamic Warm Up WU-2

Purpose • Warm up the body

• Improve flexibility in the shoulders, chest and upper back

Exercise Technique

1

P

Step Start at tLift the athe side. Get into the torsoWhile shthe bodyerforming the

Exercise Swing thfeel a sli

Duration Perform sideline tyour righ

Preparation

2

Action he doubles sideline facingrms to shoulder height an

an athletic stance – knees upright and facing forwauffling across the court, s like you are hugging youe arms back to the startinght stretch in the shouldethis exercise as you shuffo doubles sideline two tit and once moving to yo

U

3

the net. d extend them out to

and hips flexed with rd. wing the arms across rself. g position, until you rs. le from doubles mes – once moving to ur left.

nited States Tennis Association Player Development Division

© 2005

Carioca Drill – Dynamic Warm Up WU-3

Purpose The carioca drill is a cross-stepping movement that propels the body laterally

and will help: • Improve lateral movement, agility and footwork

Carioca Footwork Technique

(1) (2) (3)

(4) (5)

Stage Action

1 In the athletic position, push off with the left foot and bring it towards the right foot.

2 While maintaining balance, cross the left foot behind the right foot and plant it on the ground.

3 Move the right foot laterally so you return to the athletic position.

4 While maintaining balance, cross the left foot in front of the right foot and plant it on the ground.

5 Move the right foot laterally so you return to the athletic position.

6 Reverse the steps to perform this drill while moving to the left.

Duration Have players perform this exercise from double sideline to doubles sideline

two times to the right and two times to the left.

United States Tennis Association Player Development Division © 2005

Knee Hug Lunge – Dynamic Warm Up WU-4

Purpose • Warm up the body

• Improve strength in the hip and knee • Improve dynamic balance • Improve flexibility in the hamstrings, lower back and hip flexors

Exercise Technique

1

Step

Preparation StartcourtLift tthe cAt thgrounReleainto aMainposit

Performing the Exercise

Standforwleg.

Duration Contacros

2

Action at the doubles sideline fa. he knee and pull the kneehest. e same time, contract thed, going up on your toesse the leg and take a larg lunge/hip flexor stretch tain good upper body poion for 2-3 seconds. up, driving upward usin

ard leg, and repeat the mo

inue this pattern, alternats the court to the other do

U

3

cing into (across) the

with the arms towards

calf of the leg on the and lifting the body up. e step forwards directly position. sture and hold this

g the muscles in the vement with the other

ing right and left legs, ubles sideline.

nited States Tennis Association Player Development Division

© 2005

Inverted Hamstring – Dynamic Warm Up WU-5

Purpose • Warm up the body

• Improve strength in the legs and core • Improve flexibility in the hamstrings • Improve dynamic balance

Exercise Technique

Step Action Preparation Start at the doubles sideline facing

Stand on one leg and bend at the won the ground slightly bent. Bend forward at the waist until a sthe hamstrings of the leg that is onKeep the back flat and avoid twisground should follow the line of tHold this position for 2-3 seconds

Performing the Exercise

Return to the starting position, buwhen you put the foot down.

Duration Repeat with the other leg and gradcourt to the other doubles sideline

Unit P

3

2 1

out from the court. aist. Keep the leg

light stretch is felt in the ground.

ting. The leg off the he body. . t step back slightly

ually walk across the .

ed States Tennis Association layer Development Division

© 2005

Backwards Lunge with a Twist – Dynamic Warm Up WU-6

Purpose • Warm up the body

• Improve strength in the legs and core • Improve flexibility in the hip flexor muscles • Improve dynamic balance

Exercise Technique

Step ActioPreparation Start at the doubles sideline fa

Take a large step backwards wlunge position. Gently twist the torso to the leheel with the left hand. Return the torso to a position lunge position.

Performing the Exercise

Stand up by driving using primfront leg and repeat, stepping leg and progress across the co

Duration Perform this exercise 1x acros

3

2 1

n cing out from the court. ith the right leg into a

ft and reach for the right

of good posture in the

arily the muscles in the backwards with the left urt. s the court.

United States Tennis Association Player Development Division

© 2005

Leg Cradle – Dynamic Warm Up WU-7

Purpose • Warm up the body

• Improve flexibility in the muscles of the groin and hips • Improve dynamic balance

Exercise Technique

Step Action

Preparation Start at the doubles sideline faccourt. While on one leg, lift the other assistance of both hands, turn thlifting at the ankle. Cradle the leg at the knee and athe foot if you can help it. At the same time, contract the cground, lifting the body up

Performing the Exercise

Release the leg, step forward anmaking your away to the other

Duration Perform this exercise 1x across

3

2 1

ing into (across) the

leg and with the e knee outwards while

t the ankle. Do not grab

alf of the leg on the

d repeat on the other leg doubles sideline. the court.

United States Tennis Association Player Development Division

© 2005

Straight Leg March – Dynamic Warm Up WU-8

Purpose • Warm up the body

• Improve flexibility in the hamstrings, gluteal and lower back muscles • Improve dynamic balance

Exercise Technique

Variations •

1

Step

Preparation StarcouSwithe hanAs sthe ThefronMai

Performing the Exercise

Repcou

Duration Perf

Perform the same exerceach foot should contac

2

Action t at the doubles sideline facinrt. ng one leg forward until a slihamstrings. Try to touch thed. oon as the stretch is felt, pul

ground, contracting the glute foot should contact the grout part of the foot. ntain good posture throughoeat with the other leg, makinrt. orm this exercise 1x across t

ise as a skip instead of a mart the ground two times before

Un

3

g into (across) the

ght stretch is felt in foot with the opposite

l the leg back down to als (butt muscles). nd forcefully on the

ut the exercise. g your way across the

he width of the court.

ch – when skipping, the other foot.

ited States Tennis Association Player Development Division

© 2005

Lateral Lunge – Dynamic Warm Up WU-9

Purpose • Warm up the body

• Improve flexibility in the groin muscles • Improve strength in the legs and core • Improve dynamic balance

Exercise Technique

Step Action

Preparation Start at the doubles sideline facing an athletic stance – hips down and Take a large step sideways into theBend the knee of the leg in the coustraight. Lower the body until a slight stretcHold this position for 2-3 seconds. Return to an athletic stance by brin“straight leg”, back under the body

Performing the Exercise

Repeat this movement across the codoubles sideline.

Duration Perform this exercise 1 x across thedirection.

Unit P

3

2 1

the net and get into good posture. court. rt, keep the other leg

h is felt in the groin.

ging the trailing, . urt to the other

court in each

ed States Tennis Association layer Development Division

© 2005

Trunk Rotations – Dynamic Warm Up WU-10

Purpose • Warm up the body

• Improve strength in the legs and core • Improve flexibility in the core and shoulders

Exercise Technique

Step Action

Preparation Standing in one spot, spread the fegood base of support. Bring the arms up to shoulder heithe torso to one side and then the Performing the

Exercise Gradually lower the body by bendpivoting on the balls of the feet asto side.

Duration Perform about 15-20 twists in eacabout 30 seconds.

Un

3

2 1

et and establish a

ght and gently rotate other. ing the knees and you rotate from side

h direction, or for

ited States Tennis Association Player Development Division

© 2005

Backwards Step Overs – Dynamic Warm Up WU-11

Purpose • Warm up the body

• Improve flexibility and active range of motion in the hips • Improve dynamic balance • Improve strength in the muscles around the hip

Exercise Technique

Step Action Preparation Start at the doubles sideline facin

Lift a knee up. Rotate it at the hStep backwards as if you are tryiand place the foot down so it is fPerforming the

Exercise Repeat with the other leg and wocourt.

Duration Perform this exercise from doubsideline.

U

3

2 1

g out from the court. ip outwards. ng to clear a hurdle, acing forwards. rk your way across the

les sideline to doubles

nited States Tennis Association Player Development Division

© 2005

Arm Hugs – Dynamic Warm Up WU-12

Purpose • Warm up the body

• Improve flexibility in the shoulders, chest and upper back

Exercise Technique

Step Actio

Preparation Standing in one spot, spread thgood base of support. Bring the arms up to shoulderHold this position briefly. Then, open up the arms as wid“hug the world”.

Performing the Exercise

Repeat this movement patternspeed of the exercise.

Duration Perform about 10-15 hugs, bofor about 30 seconds.

3

2 1

n e feet and establish a

height and hug yourself.

e as possible trying to

, gradually increasing the

th ways, or do the exercise

United States Tennis Association Player Development Division

© 2005