Because tennis involves rapid movement in different directions, tennis players need to perform stretching exercises that involve many different parts of the body. The United States Tennis Association’s player development program recommends the following dynamic stretches:
Straight-leg march (hamstrings and gluteus muscles)
- kick one leg straight out in front, with the toes flexed and pointed straight up;
- reach the opposite arm to the upturned toes;
- drop the leg and repeat with the opposite leg and arm
- repeat sequence at least 6 or 7 times
Scorpion (lower back, hip flexors and gluteus muscles)
- Lie on stomach with arms outstretched and feet flexed so only toes are touching ground
- Kick right foot toward left arm, then kick left foot toward right arm
- Begin slowly and repeat up to 12 times
Handwalks (shoulders, core muscles, hamstrings)
- Stand straight with legs together
- Bend over until both hands are flat on ground
- “Walk” with hands forward until back is almost extended
- Keeping legs straight, inch feet towards hands
- Walk with hands forward again
- Repeat 5 or 6 times.
Static stretching (standing in one spot, such as bending over to touch your toes or hamstring stretch) should be performed immediately after and between, not before, matches.