Warm Up

Key Points

• Perform 5 reps on each side
• The warm-up is crucial for both physical and mental preparation
• Includes mobility exercises, dynamic stretching, and elastics to activate the body
• Essential for preventing injuries and preparing athletes for performance
• Warm-up should be performed barefoot or with socks to strengthen the feet and ankle complex
• Start with the shoulder mobility exercise called the sleeper
• Both shoulders should be stacked on top of each other
• Depress the arm and hold for 2 seconds, performing 5-10 reps on each side
• Start in a child pose position with hands out in front
• Take 3 deep breaths, expanding the rib cage and improving thoracic spine mobility
• Move hands to the left and hips to the right, taking another 3 deep breaths
• Perform the cat-camel exercise in a tabletop position
• Move the spine individually from the neck to the lumbar spine
• Perform 5-10 repetitions to assist in spine mobility
• In tabletop position, reach out with one hand and the opposite leg, holding for a second
• Maintain a flat back to engage the core and check hip mobility
• Alternate sides for 5 repetitions each
• From a 4-point position, put the right foot near the right hand and slide back
• Perform a hamstring stretch by sliding back and a hip flexor stretch by moving forward
• Put the right leg at a 90-degree angle with toes facing out
• Work on ankle mobility by keeping the heel down and sliding back
• Perform 5 reps on each side
• Place the foot forward and slide back for an inner thigh stretch
• Move in and out of the exercise, trying to get slightly further each time
• Perform 5 reps on each side
• From a stretched position, thread the needle to improve thoracic rotation
• Perform 5 reps on each side, focusing on opening the chest and looking towards the ceiling
• In a long lunge position, drop the knee for a hip stretch and rotate
• Perform 5 reps of rotation with each arm, maintaining hip neutrality for thoracic mobility
• Set up in a frog stretch position with knees and toes pointing out
• Slide back and forth, emphasizing hip mobility
• Perform the last 3-4 reps with a leg lift
• From a kneeling position, push up with the quads and pelvis for a front-side stretch
• Curl the toes underneath for a stretch on the bottom of the feet to help avoid plantar fasciitis
• Perform a lateral squat slide from side to side, emphasizing the inner thigh
• Important for preparing the body, especially for clay court sliding
• Perform 5 reps of Cossack squats on each side
• Perform lateral lunges, 5 reps on each side
• Adjust repetitions based on the athlete's condition and environmental factors
• Perform a deep squat and push out the knees with elbows
• Add thoracic rotations to improve mobility
• From a tabletop position, punch one leg out to the side and hold
• Emphasize shoulder stability, core strength, and hip mobility
• Alternate sides and perform 5 reps on each
• Perform forward movements from a tabletop position to mobilize and prepare the body for practice