NEWS

Dynamic warm-ups have never been a fad, just good science. Learn about the benefits and watch the videos for proper technique. Then hit the courts limber and warm. 

By Dean Thompson

It’s been a long, sedentary workday. A lot of sitting, minimal moving. The commute home entails more sitting and, due to traffic, is a bit stressful…especially because you are pressed for time to make tonight’s league match.

Back home, you quickly change and grab your gear. Then, it’s back in the car for a 30-minute ride to the match.

When you arrive, the opponents are already hitting on the court. As you walk up, they call over, “We’re ready when you are.” You grab your paddle, enter the cage, knock the ball around for 10 minutes, and start the match.

If this sounds familiar, you are not alone.

A dynamic warm-up (before stepping on the court) can be incredibly beneficial in preparing the body (musculoskeletal system) and brain (nervous system) for activity and competition.

Principles 

• Dynamic movements rather than static holds
• Stay within your body’s comfort zone rather than pushing harder
• Start slower, then gradually ramp up the tempo

Benefits 

• Increases blood flow and muscle temperature
• Enhances agility, coordination, and footwork
• Reduces the risk of injury, particularly in colder conditions
• Primes the central nervous system: coordination, reflexes, and timing
• Mentally prepares you for competitive play

Planes

Paddle tennis, like other racquet sports, involves all three planes of movement. As players, we move:

• Forward and backward (sagittal plane)
• Side to side/laterally (coronal plane)
• Rotation (transverse plane)

A proper warm-up should reflect these demands and prepare the body for all three types of movement.

To be clear, there is no such thing as a perfect warm-up. Every player has their preferences and areas of the body that may require extra attention. However, a warm-up routine that is simple yet comprehensive and easily performed regardless of location will yield a higher level of consistency and, therefore, better outcomes.

Go-to Warm-up Routine -Videos

Start  Pick one or do a combo of a quick walk, marching walk or light jog for 1-2 minutes

Forward and backward (sagittal plane)  Pick 2 to 3, do 8 reps, 2 sets

• Hip Hinge
• Triple Extension
• Elevated Marches
• Elevated Dynamic Marching

Side to side/laterally (coronal plane)  Pick 2, do 8 reps, 2 sets

• Lateral Lunges
• Monster Walks (with or without band)
• Side Shuffle/Crossover Step

Rotation (transverse plane)  Pick 2, do 8 reps, 2 sets

• Split Stance with Diagonal Reach
• ½ Kneel Thoracic Rotation with Reaching
• Thread the Needle (thoracic rotation)

Bonus (shoulder, elbow, wrist)  Any combination, 8 reps, 2 sets

• Shoulder Internal/External Rotation
• Wrist Extensor Stretch (5 second hold/rep)
• Wrist Flexor Stretch (5 second hold/rep)
• Prayer Stretch

Put a little time in before your match for more successful movement on the court. You can’t lose!

*Disclaimer: The content of this article and the exercises offered are based on clinical expertise. Individuals should always consult a medical professional prior to performing any new exercises or movement patterns. 

Dean Thompson is the Founder of Courtside Rehab & Training in Tinton Falls, NJ. He is a Doctor of Physical Therapy and a board-certified orthopedic clinical specialist. Geared to the racquet sport athlete, Courtside’s mission is to help athletes overcome injury, make their comeback with complete confidence, and ultimately take their performance to the next level.