Warm-Up Routine

 

Welcome to our warm-up. We created this routine to help reduce your chance of an on-court injury. The routine is designed so that you can complete it in about 3 minutes and get out and play. Feel free to modify the exercises below to meet your specific needs.

 

DO NOT perform any activity or motion that causes you pain or that your doctor has advised against.

 

 

Top: Neck-Shoulders-Arms / A great place to start

1

Shoulder Rolls

5 Forward

5 Backward

Open up the chest, back and shoulders. Gently roll your shoulders forward 5 times. Repeat backward.

2

Neck Rolls

5 to the left 5 to the right

Bring your chin forward. Gently lower your head towards the ground. From there roll in each direction 5 times.

3

Arm Copters

5 Forward

5 Backward

Swing your arms forward in a circle. Repeat backward.

Middle: Hips / The thigh bone connected to the hip bone

1

Hip Hula Hoops

5 to the left 5 to the right

Pretend you have a hula hoop with you (if you don’t actually have one). Don’t forget to switch directions. Takes care of knees too.

2

Twists

10 total

Gently swing your arms one way and then the other, loosening the spine

Foundation: Legs / Where the rubber meets the road

1

Leg lifts

5 left leg

5 right leg

Lift your knee as high as comfortable. Lower leg. Repeat. Simple as that.

2

Squats

3 squats - hold each for 5 sec

You will be doing a lot of these today. Go down as far as comfortable. Make sure you have proper form for these. And slow.

3

Hamstring Kicks

5 left leg

5 right leg

Stand sideways to fence and hold for balance. Check space front and back. Swing leg to and fro as far as comfortable.

4

Calf Bicycles

10 total -

5 each calf

Turn to face the fence. Lean forward so that your calves are engaged when your heels are on the ground. Bend each knee alternating.

5

Ankle Rotations

5 left ankle

5 right ankle

Lift your leg off the ground and roll the ankle one way and then the other. Switch legs.

Olivia Newton John: Let’s get physical

 

1

Shuffles

5 each way

Shuffle one way and then the other. Only a foot or two. Just like at the NVZ.

 

2

Forward Steps with arms

 

10 alternating leg

- 5 each side

Step forward with the left leg - a little knee bend if comfortable. Reach both arms forward, like a tai chi instructor. Step back. Step with the right leg. Reach both arms forward each time. Step back. Alternate til done.

3

Pivot Overheads

5 - only one side

Step back with your left leg (if a righty) or right leg (if a lefty). Raise your dominant hand over your head like hitting an overhead.