Warming up or cooling down in the wrong ways can result in a tennis player’s worst nightmares- an injury that can take you off the court for weeks. Anything from twisted ankles, tennis elbow, or even just sore muscles can help spell danger for your next match. But a good warm up or cool down is one of the cornerstones of your playing ability- so what’s the best warm up and cool down to practice when you’re on the court?

The Best Way To Start Your Warm Up

When you’re warming up, you want to start slow. Try jogging around the court a few times to get your blood moving, and then do some light practice, with focus on your footwork and swing style. After that, look towards some light stretches- quick lunges work great for this, as well as high-trunk rotations. To perform a high-trunk rotation, put your elbows to the side and your fists in front of your chest, and then bring one knee up to your chest and twist to the opposite direction of your knee. Repeat as needed.

Cool Down Tips

Once you’re done practicing, your intent is to carefully ease your muscles back into a non-exercise mode. Try jogging around the court again, periodically stretching out your arms as you do so, and slow to a walk as you near the end of your jog. Afterwards, you might want to continue stretching, especially using poses that will help slow down your heart rate. 

The Necessity of Warm Ups and Cool Downs

Not being properly warmed up or cooled down before and after a match can be disastrous for any tennis player. To keep yourself healthy and uninjured, consider working on some simple stretches and practices before and after matches to ensure you’re at peak performance.