When you’re on the court, you need to ensure that your body is in peak physical condition. That means that you need to be warming up and cooling down before and after matches. But how is that the most achievable for beginners? Here are some drills to help you learn how to properly warm up before your next match.

Side Shuffling

The best way to warm up is through basic drills. Side shuffles are a great way to get this started, too. This quick exercise can help you build endurance and speed during a match. To perform side shuffles, just drag your feet horizontally for 20 seconds, and repeat going the other way. 

Butt Kicks

With this drill, you’ll want to start jogging around (or in place). While jogging, see how far you can bring up the back of your heel. If it touches your butt, you’re doing the drill. This drill is great to get you ready and awake for a match, but make sure not to actually hurt yourself. Instead, keep your heels close but not touching the rest of your body to prevent accidental injury.

Arm Circles

This is a very basic warm-up that’s great for both pros and beginners! If you jog or jump in place while swinging your arms back and forth, that will loosen your muscles and get them ready for the match. Continue this activity for at least twenty seconds before you’re ready to move on to the next part of your warm-up.

Knees to Chest

With this final drill, it’s simple to get your hamstrings ready to move. Begin by jogging in place, as butt kicks, but then bring your knees the other way. See how close you can get your knees to your chest with each step that you take. If this slows down your jogging, that’s okay– this exercise is meant to stretch your muscles, not boost your speed.

Building Your Warm Up

Every good tennis player needs an even better warm-up. With these four basic drills, you’ve got a good foundation for building your perfect warm-up. If you’re struggling to get ready for your next match, why not give these exercises a try before you go out on the court?