Dynamic stretches for tennis players
To get your muscles warm and your body prepped for your tennis match, lesson or hit, try some dynamic stretches. Here are six to get you started.
6-step dynamic warm-up
- A simple light jog around the court will help get the blood pumping. You can mix in some side stepping, carioca, high knees or butt kicks.
- Frankenstein stretch - This movement will help activate your hamstring muscles. To complete it, move your leg forward with a swinging motion. Keep your arms straight in front of you -- just like Frankenstein! Step forward and complete the stretch with the opposite leg.
- Hip warm-up - From a standing position, lift your right knee to 90 degrees, so that it faces forward. Next, rotate your right lifted leg so the knee faces to the right. Repeat on the left side. You can also repeat the stretch in the opposite motion, swinging your leg off the side then to the front.
- Knee pull to lunge - For this stretch, begin in the standing position. Bend your knee, grabbing it with your hands and pulling toward your chest. From there, step forward into a lunge; next while engaging your core rotate your torso from side to side. The beauty of this combo stretch is that it works several muscles at once. You are working your hips, legs, core and shoulder muscles.
- Side lunges - Start from a standing position, and take a step to the side for a wide stance. Bend one knee, sinking into the side lunge. Shift your weight to the opposite side and repeat on the other leg. Come back to a neutral position and pivot to face the other direction and repeat the lunges. This stretch helps further get into the legs, glutes and hips.
- Now that you're warm, get those feet ready for quick movements. Start with some quick feet and burst into a sprint. You're ready for your court time!
