• James Park, PT, DPT

Tennis Warm Up Drills

Updated: May 8, 2020



Spring is right around the corner and tennis is one of the popular sports activities (and one of my favorite) that many people participate in. An important tip prior to participating in any moderate physical activity or exercise is to incorporate a proper warm-up. Not only does it help with preparing your body for the activity, a warm-up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.


Equipment Needed: Light resistance band and a sturdy post/fence.


Anchor a light resistance band at waist height around a link or post of a chain link fence, and grab the opposite end with both hands

1️⃣ Standing I’s: Retract shoulders blades together, keep elbows straight and pull band straight back to the sides of your hips. Hold briefly and return to the starting position. Perform 15 repetitions.

2️⃣ Standing Mid-Back Row: Retract shoulder blades together and elbows back as you pull the band. Hold briefly and return to the starting position. Perform 15 repetitions.

3️⃣ Standing W’s: Retract shoulder blades together and elbows back. Pull your hands to the sides of your ears, and hold briefly. Return to the starting position, and repeat 15 repetitions.

4️⃣ Low to High Chops: Stand in a slightly wide stance with your feet, grab the band with your hands at shoulder width. Starting at mid-torso height, pull the band upward and to the left. Complete 15 repetitions, then turn around and repeat for the right


For more helpful tips and pain guides, visit: https://www.hybridptnj.com

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