As we get older, warming up before tennis becomes more important—not less.
A proper warm-up can help improve movement, reduce stiffness, and lower injury risk.
Here are 5 simple warm-ups every recreational tennis player over 40 should consider before stepping on court.
1. Arm Circles
Loosen shoulders and improve mobility.
- 20 seconds forward
- 20 seconds backward
2. Leg Swings
Helps loosen hips and hamstrings.
- Front-to-back swings
- Side-to-side swings
3. Light Side Shuffles
Prepare for lateral movement used in tennis.
- 20–30 seconds
- Stay relaxed
4. Torso Rotations
Tennis uses rotational power constantly.
Slow controlled rotations help warm the core and back.
5. Mini Rally Warm-Up
Before hitting hard:
- Start close to service line
- Focus on rhythm and timing
Final Thoughts
A 5-minute warm-up can make a huge difference in how your body feels during and after tennis.
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