Warming up properly

Goal

Get the body match-ready before play — circulation, warmth, movement preparation.

How to do it

1. First get the circulation going: a few minutes of easy running, jogging or skipping rope until you get slightly warm.
2. Then dynamic preparation: loose lunges forward and to the side, trunk rotations, arm and shoulder circles.
3. Finally, game-like: a few shadow strokes without a Speeder — forehand, backhand, serve motion — and a few small sprints.

Self-check

You're well warmed up when you feel slightly warm and mobile, but still fresh. If you get out of breath or tire, it was too much. Make sure to include especially the shoulder of your hitting arm and the legs.

Wrap-up

This sequence takes only a few minutes and belongs before every match and every training session. It's the cheapest insurance against injury you have.