Open neutral cross side one two, one two, that hand Hey everyone Simon here with top tennis
training and in this video I wanna show you how to do the perfect tennis warm-up so the first drill
is simply jogging from one double strand line to the other double strand line and back when
you get to the end of the court stay facing that direction and then come back using the back steps
the next drill is now doing side steps and you're always facing the net
so you get to the end of the tram line come back in that same direction
the next drill is now doing crossover steps with your left leg
and this will be on the way there and then on the way back you're doing cross behind steps
with your left leg in front and your right leg going back behind
now we do the right leg in front so the left leg is now crossing behind all the way to the
end of the court and then the crossover steps on the way back with the right leg in front
now we do one right leg in front crossover and one left leg in front so alternating between both
now we're going to do high knees all the way to the end of the court
we're going to turn around and then we're gonna do bum flicks so kick in your own button
now we're going to roll the shoulders over so we're going to be doing this with the arms
and once again you're always facing that direction when you get to the end of the court
you'll do it coming back and you reverse the direction that you're doing the shoulder turns
now we're going to do hop and split so we're going to do one with the left leg and then one with the
right leg all the way there when we get to the end we're going to do the same but coming backwards
so this is a little bit of a coordination exercise along with the footwork exercise
so
so now that you've raised your heart rate you're ready to move on to the next steps and these are
more for mobility and just warming up the joints that you'll be using when we're playing the sport
so the first one is simply having our hands in front of our chest like so
about shoulder width apart with the legs and all we're doing is rotating from side to side
try to keep your head in that same alignment with your arms now once you do a few of those
you should start to feel a little bit looser and we can actually start to increase the range
and all we're going to do is come across with that hand now this should make you rotate a little bit
more and this should be here you should feel this in the lower back and in the hip slightly
so go for about eight to ten each direction on both exercises
and the next draw is now lifting the leg and then stretching it out so this is great for that if
you're pushed out wide on a wide forehand and you have to set with that hip you want to make
sure that you've warmed up the hips so the first one is right leg out and left leg out
right leg out left leg out and a great way to think about it is imagine there was
a chair or a box and you're lifting your leg up and then over the box and then out that's a great
way to warm up those hips now we do the reverse we're coming inwards so up and in up and in
now we're going to do wrist rolls so you're rolling your wrists in one direction to begin
and then reverse and the next one you're simply warming up the wrist muscles
so you're flexing and extending the
forearms you'll need a racket so you're going to hold the racket on the throat and you're simply
going to be rotating so pronating and supinating the forearm like this start off slow and then
increase the speed and this is great for that pronation on the serve and also that pronation
and supination on the forehand side and make sure to do both hands so don't just do your
playing hand also warm up your non playing hand just to balance out and create that symmetry
in both sides of the body so go for eight to ten each direction so one two three four five
six seven eight that's enough now we'll do a bit of footwork drills on the spot so the first one
is simply feet together into a split step so it's going to look like so feet together split
and we go for 10 of those followed by feet together
into a double split step so it's going to be like this one two one two one two two
once again you can go for ten of those and now we're going to alternate our feet over
the line so we're gonna take one line we're gonna have a quite a wide base and one foot
is in front of the line one foot is behind the line and you're simply going from here to here
so that would be one and we're gonna go for ten of those one two three four five six seven eight nine
ten now we're going to have both feet together we're going over the line and back with the feet
together in that same position so darren back is one and we go for ten one two three four five
ten now if you can do all of these exercises while holding the racket this will just get
you familiar with holding the racket and moving your feet at the same time the next drill is now
using one surface box to go with side shuffle steps from one uh single strand line to the
center and then back so we're going to go for that three times in a row so darren back is one
so outside leg is touching that line and now i'm simply going side steps there one
two
three you could also do this drill with a crossover step so the first step i'm doing
is now a crossover step followed by side shuffle step
cross side cross side cross side cross side cross side cross side
the next exercise we're now going to use the tram lines and we're going to simply jump from one leg
to the other so this is great for that push from the outside leg when you are playing the sport
we're now going to work on some shadow swings so to begin we're going to start
on this side of the court and shadow our forehand all the way to the end
and we're going to do one open stance and one neutral stance so ready position
open stand neutral steps open neutral open neutral now on the way back we're going to do
the same with the backhand this doesn't matter if you're a two-handed backhand player or one-handed
backhand player you're gonna still work on that open and then neutral open and then neutral
open neutral open neutral open neutral now we're going to shadow some volleys
so we're going to do alternating between the forehand and the backhand side all the
way to the end work on low ones medium height and the high ones all the way there and back
so there you have it guys that's a simple warm-up you can do before
you play tennis this could be before practice session or before a match
now if you have less time you could always modify this you can do a few of the exercises
a few of the drills and leave out some others but if you have time and try to create time
to do all of these before you practice if you've enjoyed the video give it a thumbs up
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whenever we release a new video signing off simon from tdt all the best and see you soon