Tennis Warmup

Circuit x 1

Warm-ups are now more detailed to include joint and tissue-specific preparation. For Tennis, we prepare the big 3 (Foot/Ankle, Hip, and T-Spine)
Exercise 1 to promote circulation and increase HR.
Exercises 2 and 3 to increase neural activation of specific tissues (lower and upper extremity)
Exercises 4 and 5 is a static stretch to improve extensibility of a specific joint/tissue. (lower and upper extremity)
Exercise 6 is a dynamic stretch to further improve extensibility and activation systemically.

LLT
Stationary Bike

time 5min

Enhances power and/or endurance in the sagittal plane.

Set	Time
1	5min h:m:s

LLT
Ankle Band Walks

reps 5

distance_m 10m

Set	Reps	Distance
1	5	10m m

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation

reps 10 each

Set	Reps
1	10 each

LAR ULT
Split Squat Calf Raise for Dorsiflexion

reps 5 each

Hold 5s

Set	Reps	Hold
1	5 each	5s h:m:s

LLT LAR
Half Kneel Loaded Shoulder Flexion

time 30s each

Set	Time
1	30s each h:m:s

Slowly creep to longer range of motion. If no band is available, this can be done pinning the arm against a wall, doorframe, or pillar.

UMT
World’s Greatest Stretch

reps 10 each

Set	Reps
1	10 each

LLT Stationary Bike time 5min

LLT Ankle Band Walks reps 5 distance_m 10m

LMT Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation reps 10 each

LAR ULT Split Squat Calf Raise for Dorsiflexion reps 5 each Hold 5s