Warming up before a game of tennis or any sporting activity is essential for improving performance and minimising injuries. The primary physiological effects of a warm up are to increase core temperature, increase heart rate and blood flow to the skeletal muscles, increase the activation of the central nervous system and to increase the force and suppleness of connective tissue. A warm up should include an initial pulse raising activity such as jogging, cycling and rowing followed by a series of dynamic exercises before finishing with some sports specific drills. 

Pulse raising

The initial stages of a warm up should consist of a pulse raising activity to initially increase heart rate and blood flow to the working muscles. Jogging, rowing and cycling are effective pulse raising activities (although jogging is the most suitable for real tennis).

Real tennis is a game that requires a large amount of lateral movement. Therefore it is important that the warm up should replicate a game situation as much as realistically possible. I suggest performing activities such as sideways and backwards jogging, high knees, crossovers, and short bursts of running or sprinting.          

At this point many fitness professionals and coaches would encourage players to perform static stretching exercises where muscles are contracted and held for a period of time. There is no evidence that pre event static stretching reduces the risk of injury. 

Dynamic exercises

The game of real tennis requires players to be quick, agile and be able to perform complex movements quickly. It is therefore important to prepare for these situations in the warm up. I suggest forward, backward and side lunges with twisting hip rotations. Upper body exercises may include dynamic arm rotations.  

Sports specific drills

Real tennis specific practices (forehand, backhand, volleying) should be performed with your opponent immediately prior to playing.

By following these principles you will give yourself the best possible chance of success and decrease the chances of picking up an unnecessary injury.

Cool-down

A cool down after a tennis match should involve activity that gradually reduces in intensity, lowers the heart rate, reduce muscle and core temperature, normalize blood flow and returns the muscles to their resting condition. This should involve moderate to light aerobic activity such as jogging followed by dynamic muscle movements such as leg kicks. The final stage of the warm down should include static stretching. Stretching will to return the muscles to a relaxed state by controlling the circulation and realigning the muscle fibers. Stretching exercisers are important in order to prevent delayed onset muscle soreness (DOMS), otherwise known as aching muscles. See the stretch library section of this site for suggestions for upper and lower body stretches.