Ryan Cope is a Physiotherapist with extensive experience in tennis as a physiotherapist, coach and as a player. Ryan consults at Olympic Park Sports Medicine Centre.

In this article, Ryan provides an outline of a suitable "Dynamic Warm-Up" for Tennis players

There is substantial evidence that static stretching may inhibit performance in strength and power activities. It is therefore common practice for all professional tennis players to do a dynamic warm up; “warm up with movement”.

To best prepare for tennis and reduce the risk of injury it is also recommended that the dynamic warm up include tennis specific skills and movement patterns.

Aerobic (5 – 10 minutes)

• Straight line jogging x5 laps of the court increasing pace
• Directional changes & lateral movement
• Run and turn
• Side stepping / cross over step (+- with rapid directional changes)
• Split step followed by FH & BH volley
• Split step followed by FH & BH return of serve
• Shadow hit smash
• Slide (en-tout-cas)

For the above running drills the objective should be to progressively increase your intensity.

Dynamic stretching (5 – 10 minutes)

• Lunge walks
• Hurdle step over
• Buttock kicks
• Jump for height (use arms)
• Back rotation
• Rotate & touch
• Leg swings (all directions)
• Arm swings (all directions)
• Theraband for shoulder (light resistance / high reps)

Dynamic stretching guidelines

• Gradually increase your range of movement as your body warms up
• Aim for 12 -15 repetitions (this can be more depending on how tight you feel)

Tennis specific skills (10 – 15 minutes)

The objective should be to simulate match conditions

For additional help and advice on how to perform a dynamic warm up for tennis please make an appointment to see Physiotherapist Ryan Cope at OPSMC.