Periodization Training for Tennis
Part 3

By Dr. Paul Roetert

Tennis demands proper warm-up and flexibility training for all areas of the body. Put simply, a great warm-up and regular tennis specific stretching play a critical role in peak performance and injury prevention. In this third article I want to outline the oncourt warm-up we've developed working with some of the world's top players, and show you how you can make it a regular part of your periodization training program. In subsequent articles I'll show you a complete tennis specific stretching program designed to allow your body to compete at peak performance levels and help prevent unnecessary injuries.

The purpose of the warm-up is to prepare the body to respond optimally to stretching and the workout that follows, thereby reducing the risk of muscle or tendon injury.

The active warm-up we will be demonstrating here involves a series of low intensity exercises, designed to elevate body temperature, increases heart rate, and prepare both the upper and lower body for more intense stretching and training. Work until you experience a light sweat, that indicates the right duration and intensity of the warm-up. The exercises we will show you should allow you to achieve this on court in about three to five minutes.

Dynamic Warm Up Exercises:

Exercise 1: Jog Forward

Line up on the baseline. Jog forward to the net and touch then jog backwards all the way to the baseline.

Exercise 2: Side Shuffle

Start sideways in your tennis ready position. Side shuffle to the net and then side shuffle back to the baseline.

Exercise 3: High Knee

Start on the baseline. Take 'high knee" steps to the net, turn and take the same steps back to the baseline. Get your knees all the way up to waist level if possible.

Exercise 4: Arm Circles

Stand on the baseline. Make arm circles going forward. Your arms should point as high as possible when you are at the top of the circles.