Release
2 minutes
Roll the forearm, the back of the shoulder and the soles of your feet, about 30 seconds each.
Exercises
- Forearm roll on a massage ball
- Back-of-shoulder roll against a wall
- Foot roll
Warm-up guide
The 10-minute tennis & pickleball warm-up
Racket sports load the shoulder, the hips and the first quick step. Ten minutes off court means you can play your first game properly instead of warming up during it.
Same order as our 10-minute warm-up: release, then mobilize, then activate. You move from slow and broad to fast and specific. Do it before every session; it takes 10 minutes.
This guide is general fitness information, not medical advice. If you have pain or an injury, check with a qualified professional before training.
Mobilize
4 minutes
Move the shoulders, upper back and hips through the rotation your swing needs.
Exercises
- Arm circles, small to big
- Strap shoulder pass-throughs
- Standing trunk rotations
- Lateral lunges
Activate
4 minutes
Wake up the shoulder stabilizers, then get light on your feet.
Exercises
- Band external rotations
- Band pull-aparts
- Shadow swings, forehand and backhand
- 30 seconds of rope, then split-step hops
Long Power Bands, 3-Pack
Assisted pull-ups, banded presses and full-body mobility in one pack.
$39.00
Get the gear in one kit
The Court Kit packs overgrips, dampeners and a towel for match day, at 15% less than buying them separately.
Shop The Court Kit