Authored by Anne ROUSE – Tennis Seniors NSW Member

I am amused when I attend Senior Tennis Tournaments and observe our warm-ups before we start playing matches. My observations lead me to ascertain there are three types of tennis players.

The diligent tennis player: They understand the importance of a warm-up and can be observed completing an off-the-court warm-up which includes a slow jog around the tennis complex, a few lunges & squats, arm stretches, and calf stretches followed by a few air racquet swings.

The lukewarm tennis player: They have some knowledge and thought that warming-up is something that should be do. So, they meander out on the court with tennis bag and drinks, placing all equipment next to their court seat. After taking out the racquet they stand at the net post, completing a couple of dynamic exercises (swinging the leg back and forth, stretching the calf, a few jogging steps on the spot and arm rotations)

The Impatient tennis player: They either have a limited awareness of the importance of warm-ups or maybe they just want to get on with the match. In either mindset, they walk out on the court, get their equipment ready, take their position at one end of the court and start hitting tennis balls. For this group, the warm-up consists of hitting a few ground strokes, volleys, smashes, and a couple of practise serves. They are straight into the intense exercise of playing tennis.

I notice many ‘impatient tennis player,’ type at the Senior Events and this group are at greatest risk of injury. You only have to do a google search – ‘how to prevent sport injuries,’ and there are hundreds of thousands of articles and advice regarding the importance of warm-up stretches, and dynamic exercises to do before you participate in intense exercise. 

My own personal warm-up drill consists of a walk or slow jog around the tennis complex, leg swings, squats, butt kicks, high knees, arm rotations, and torso stretches (rotation side to side from the waist). The advantage of dynamic exercises (moving exercises while stretching) they increase the blood flow through the body which helps to prevent injury and reduces muscle soreness. 

I hope this article encourages everyone to think about warm-up exercises prior to playing tennis matches in the future.  Share your routines with each other and please encourage fellow players to think about warm-up exercises to preserve their bodies so we can all enjoy participating in many Senior Events.