Sports clubs are leaning toward dynamic warmups instead of static stretching. Stretching requires a person to hold a position for a certain amount of time, while dynamic warmups involve moving while stretching. Dynamic warmups are based on the repetitive completion of whole-body movements to increase core temperature and blood flow. The temperature increase warms the muscles and nervous system, increasing flexibility, balance, and stability. Here are a few dynamic warmups to try when preparing for tennis practices or matches.

Pre-Tennis Dynamic Warmups

1. Arm Circles

Arm circles prepare the shoulder joints by stretching the muscles for strong forehand and backhand swings. Extend the arms straight out, palms down, and make 10 small forward circles followed by 10 backward circles. Repeat sets of 10, each time increasing the size of the circle. For added flexibility, switch between palm up and palm down positions with each set.

2. Scissor Arms

The scissor-arm stretch lengthens the arm muscles to increase flexibility in the elbow joints. Extend the arms straight out, then move them horizontally in front of the body, crossing over each other. Swing the arms back as far as they go, and return to the front, this time alternating the top and bottom arms. Repeat for the desired number of repetitions.

3. Hug Leg Plus Lunge

Lift one knee, place both hands around it, and pull it tightly to the chest. Release it, take a giant step forward, and allow the alternate knee to lower almost to the ground. This is the lunge position. Rise to a standing position and repeat the process for the other knee. Continue until you reach your desired number of repetitions.

4. Standing Trunk Rotations

Spread the feet so that they are even with the shoulders. Extend your arms in a neutral, slightly bent position. Twist your torso as far right as possible, then twist as far left as possible. Do not jerk or swing hard during the rotation, and turn your legs as you twist to prevent injury. This exercise is meant to loosen the core.

If you’re looking for adult or junior tennis classes in Libertyville, IL, contact LifeSport Athletic Club – Libertyville. The facility started as a tennis sports club, then expanded into a full fitness & health club that now offers yoga, fencing, group fitness, and a fully functional gym. Call (847) 362-5553 to learn more about a free trial, or visit them online to learn about the sports club’s tennis programs.