Crafting Iga Swiatek's Explosive Shots: The Junior Warm-Up Routine That Built a Champion

Key Points

• Start the session with 4 to 5 laps around the court
• Mix in side steps, without the feet touching; crossover steps, keeping the hips straight; karaoke steps; running backwards and a sprint to finish
• Lunges with knees to the chest followed by a stretch
• 3 sets of skips every third step, keeping your body straight and jogging back between sets
• 3 sets of high knees, jogging back between each set
• 3 sets of skips with a high knee, driving the leg down every third step and focusing on keeping the back straight
• Try and make quick contact with the ground to improve speed
• 3 sets of skipping and butt kicks, “keeping your knee in line with your body”
• 3 sets of butt kicks with fast contact on the ground
• 3 sets of straight leg kicks keeping the toes pointed forward
• 3 sets of fast steps using a footwork ladder or the inside tramline, with 1 foot moving in and out while the other continuously moves forward
• Turn side on and take little steps in and out of the ladder for 3 sets
• Iga Swiatek would incorporate 15 to 20 minutes of these exercises before every session to improve coordination and strengthen the calves, achilles and ankles
• Using a Theraband around the ankles can strengthen the hips and legs
• Consistently working on these exercises 5 or 6 days a week for 2 or 3 years can help prevent injuries
• 2 sets of 5 to 10 side steps using the band, with 3 side stretches on each side
• If the band has too much resistance, move it higher up around the knees
• Try not to let the knees collapse in the middle when moving
• Place the Theraband under the toes and do 3 sets of 5 knee lifts on each side
• Position the band under the ankles and lift the leg backwards
• 3 sets of 9 reps on each arm
• Stand side on, rotating the shoulder inwards towards the stomach while keeping the back straight and the knees bent
• 1 set of using the band to imitate a tennis stroke on each side, focusing on “up and down” with the legs
• Keep the elbow shoulder level and rotate the band down
• Switch sides and rotate the band up and towards your head
• Place your opposite hand underneath your elbow to keep it at shoulder level
• Strengthening the rotator cuff with these exercises can help you with serves, drive volleys and high balls
• Imitate shots while throwing the med ball with perfect form
• Drive up using the legs, trying not to use too much arm
• Progress to moving across the court using the same movement
• Throwing the med ball harder can increase your explosive power
• Sit down on the ground and catch and throw the med ball back using 1 arm
• Include these exercises twice a week before training during tournament season, and 4 to 5 times per week during pre-season
• Increase the weight of the med ball during pre season to increase strength
• Regular practice with the med ball can help the player “generate energy before the shot” by loading the legs