Warm up and cool down like a tennis pro

Maintaining body health is essential for tennis players of all levels. WTA player and Team TW pro Quinn Gleason uses dynamic stretches to get her body prepped for tennis whether it's practice or a match.

Warming up with Quinn Gleason

1. 5 minutes biking or on the treadmill to get her heart rate up
2. Calf muscles - Walking on the toes, then the heels.
3. Quads - Backward marches; quad stretches.
4. Hips - Step foward and pull heel to the opposite hip.
5. Hamstrings - Backward mini walks and backward hamstring walk.
6. Backward lunges with rotation to warm up the core, hip flexors and getting the quads engaged
7. Front lunge with twist for back mobility
8. World's greatest stretch - it stretches everything!
9. Resistance bands - forward and backward walking; side steps
10. Resistance band around pole. Warm up scapula and rotator cuffs
11. Wrists - Use resistance band to warm up and strengthen
12. Shadow swings with her weighted racquet
13. Percussion massage.

WTA pro and Team TW player Catherine Harrison takes us through her typical cool-down routine after a match.

1. Drinks a protein shake
2. Cools down on stationary bike
3. Floor stretches for the legs and hips
4. Stretch arms and wrists
5. Full body stretch