Player practice guide
Full-Body Stretching
10 min GroupAll levelsMatch play
Prepare the whole body for tennis with a short, controlled dynamic stretching sequence.
Best for: players of any level preparing joints and major movement patterns before hitting.
Goal
Warm the shoulders, trunk, hips and ankles through controlled dynamic tennis movements.
Success today
Complete all 8 movements on both sides with controlled range and no pain or loss of balance.
Watch before court
Technique reference
"The Proper Way to Warm Up for Tennis: Why, What and How" - Mark Kovacs at Tennis Congress · 20:47
Technique reference—not the full drill. Follow the full-body dynamic mobility sequence before progressing to faster tennis movements.
Open video on YouTubeArrive ready
Before you go
- Space for 2–8 players with one racket-length between each person
- 4 flat cones to mark personal spaces
- Approximately 10 minutes of court time
Court blueprint
Set up the court
Players use separate marked spaces along the baseline, all facing the same direction with a clear lane for controlled lunges and side movements.
- 01Create evenly spaced positions along the baseline.
- 02Leave one racket-length around every player.
- 03Face the same direction so walking movements do not cross.
Step by step
Your 10-minute practice
0–2 min
Mobilise joints
- Circle wrists, shoulders and ankles slowly.
- Stop any movement that causes pain.
2–5 min
Open hips and trunk
- Use walking lunges with a gentle rotation.
- Alternate sides without forcing range.
5–8 min
Add tennis movement
- Perform side steps, split-steps and short reach patterns.
- Stay inside your marked space.
8–10 min
Prepare to hit
- Complete four easy shadow swings on each side.
- Finish in a balanced ready position.
Remember
Three player cues
- Move through comfortable range.
- Breathe instead of forcing.
- Finish every movement balanced.
Avoid these
Common mistakes
- Using bouncing static stretches
- Rushing the lunge and rotation
- Ignoring discomfort to match another player
Keep the same purpose
Adjust the challenge
Make it easier
Reduce the range of lunges and rotations and perform every movement in place.
Make it harder
Add controlled travelling steps and a balanced shadow swing after each lunge.
Keep it safe
Stretching should feel controlled, not painful; keep clear spacing and stop any movement that causes sharp discomfort.
Continue later