Tennis Warm-Up Routine: How to Activate Your Body and Mind Before Every Session
Most players think warming up is optional — something you do quickly before practice or skip altogether if you’re late. But here’s the truth: your warm-up determines your performance.
Every shot, every sprint, every reaction depends on how well your body and mind are prepared.
If you skip the warm-up, you’re not saving time — you’re stealing performance from yourself.
I’m Coach Cedde, and in this complete guide, I’ll show you how to warm up like a pro — not just to avoid injury, but to play better from the first point.
You’ll also find a 5-minute express warm-up version at the end for those days when time is tight.
🧠 Step 1 – Why Warming Up Changes Everything
Think of your body like an engine. If you start it cold and immediately floor the gas, something will break.
Your muscles, tendons, and nervous system need to wake up gradually.
A proper warm-up:
Increases blood flow to muscles
Improves reaction time and coordination
Raises body temperature and flexibility
Sharpens mental focus
In short, it prepares your body to move — and your mind to compete.
When you warm up well, you don’t need “a few games to get into it.”
You’re ready from point one.
🦵 Step 2 – The Ideal Warm-Up Structure
Every complete tennis warm-up has three stages:
General activation – Wake up your heart rate and joints.
Specific mobility and dynamic stretches – Prepare your tennis muscles and movement patterns.
On-court activation – Synchronize timing, rhythm, and ball feel.
Each part builds on the previous one. Skip one, and your body will feel a step behind.
⚙️ Step 3 – General Activation (5–7 Minutes)
This is the off-court phase — what you do before even picking up a racket.
🔥 Objective:
Raise body temperature and get your blood flowing.
💪 Try this simple sequence:
Jog or skip – 2 minutes (light pace, forward and backward).
Side shuffles – 30 seconds each direction.
Carioca steps – 30 seconds (great for hip rotation).
Jumping jacks or high knees – 30 seconds.
Mini sprints or quick feet – 2 × 10 seconds.
Keep your movement rhythmic, relaxed, and elastic — you’re not “training,” you’re activating.
💡 Cue: “Light feet, big lungs.”
🧘 Step 4 – Dynamic Stretching and Mobility (5–8 Minutes)
Static stretching before tennis can actually reduce power and reactivity — that’s why you should use dynamic stretches instead.
Here’s my go-to series 👇
🦵 Lower Body
Leg swings (front-to-back): 10 each leg.
Leg swings (side-to-side): 10 each leg.
Walking lunges: 10 total, twist torso gently on each step.
Hip circles: 10 forward / 10 backward.
Ankle rolls: 10 per ankle.
💪 Upper Body
Arm circles: small → medium → large, 10 each.
Shoulder rolls: forward and backward, 10 each.
Torso twists: 10–15, soft and controlled.
Wrist rolls and forearm stretches: 20 seconds each.
💡 Focus on control and posture, not flexibility — your goal is to loosen, not exhaust.
🎾 Step 5 – On-Court Activation (8–10 Minutes)
Once your body feels warm, it’s time to bring in your racket.
The on-court warm-up connects your movement to your timing — it’s where you start “feeling the ball.”
🔹 Mini-Tennis (2–3 Minutes)
Start inside the service boxes. Rally softly.
Focus on clean contact, small swings, and relaxed rhythm.
→ This wakes up your eyes and hands together.
🔹 Baseline Rally (5 Minutes)
Gradually move back and build power step-by-step.
Alternate between forehands and backhands.
→ Focus on depth and rhythm, not winners.
🔹 Volleys and Overheads (2–3 Minutes)
Get close to the net, find your touch.
Then take a few overheads — controlled, not explosive.
🔹 Serves (2–3 Minutes)
End your warm-up with serves.
Start with 4–5 second serves (brush and spin).
Then hit 4–5 first serves with rhythm and precision.
→ The key is to finish with a feeling of flow, not force.
💡 Pro cue: “No strain, only rhythm.”
⚡ Step 6 – Mental Warm-Up: Get Your Brain on Court
Your body can be ready, but if your mind is still thinking about emails or traffic, you’ll miss half your shots.
Before every session or match, take 2–3 minutes to:
Breathe deeply – inhale through the nose, exhale through the mouth.
Visualize your first rally – feel your body moving, your shots landing deep.
Repeat a cue word – mine is “smooth and clear.” Yours could be “focus,” “rhythm,” or “compete.”
The goal is to sync your body, breath, and intention.
When you step onto court, you already know how you want to play — you just need to execute it.
🧩 Step 7 – Optional Add-Ons for Advanced Players
Once you’ve built the habit, you can add variety:
Resistance bands: for shoulder and hip activation.
Balance board: for stability and footwork.
Jump rope: for coordination and timing.
Reaction drills: partner tosses or quick cone touches.
These tools are great, but they’re optional. What matters most is the habit of warming up every single time.
🕐 Step 8 – The 5-Minute Express Warm-Up (When You’re Short on Time)
No excuses — even 5 minutes can make a difference.
Here’s my “emergency warm-up” for players rushing to court:
⚡ 1-Minute Light Jog
Forward, backward, and side steps.
⚡ 1-Minute Dynamic Stretching
Leg swings, arm circles, torso twists.
⚡ 1-Minute Footwork + Split Steps
Quick side shuffles and split-step rhythm.
⚡ 1-Minute Shadow Strokes
Forehand, backhand, serve motions — smooth and loose.
⚡ 1-Minute Mental Reset
Take 3 deep breaths, visualize your first serve and rally.
💡 Pro cue: “If you have time to play, you have time to warm up.”
Even a short routine helps you move better and hit more confidently from the first ball.
🧠 Step 9 – The Science of Why Warm-Ups Work
When you warm up, your body temperature rises — muscles become more elastic, reaction time shortens, and oxygen delivery improves.
Your nervous system “wakes up,” meaning your brain communicates faster with your muscles.
That’s why your footwork, timing, and decision-making all feel sharper after a good warm-up.
Skipping it is like starting a match with your body in airplane mode.
🧘 Step 10 – Common Mistakes to Avoid
❌ Static Stretching Before Play
It reduces explosiveness and can make you sluggish. Save it for after tennis.
❌ Overdoing It
Your warm-up shouldn’t make you tired. Keep intensity moderate.
❌ Rushing Mental Focus
If your mind isn’t on court, your body won’t follow. Take at least 30 seconds to breathe and refocus.
🧱 Step 11 – Warm-Up Checklist
Here’s your pro checklist before every session or match 👇
✅ 5 minutes cardio (light jog or dynamic movement)
✅ 5–7 minutes dynamic stretching & mobility
✅ 8–10 minutes on-court activation
✅ 2 minutes mental focus reset
✅ Hydration sip before first point
Total: 20–25 minutes for elite-level readiness.
Once this becomes habit, your first serve, first forehand, and first movement will already feel like mid-match quality.
🚀 Step 12 – My Final Advice: Don’t Warm Up to Prevent Injury — Warm Up to Perform
Too many players see the warm-up as insurance. But it’s not just protection — it’s preparation.
When you warm up, you give yourself an edge: better reactions, smoother timing, and a clear mind.
So next time you’re tempted to skip it, remind yourself:
“I’m not warming up because I have to — I’m warming up because I want to start strong.”
That’s what separates professionals from amateurs — consistency in the smallest details.
📣 Ready to Build Your Personalized Warm-Up Routine?
If you want me to help you design a warm-up that fits your body, time, and playing style — I can help you refine it.
📹 Upload your current warm-up video or routine here, and I’ll send you personalized feedback with:
Adjustments for efficiency and injury prevention
Add-ons for mobility and explosiveness
Mental focus triggers to use before every session
Every great performance starts with great preparation.
Let’s make yours feel like a pro’s.
— Coach Cedde
