Hip & Hamstring Warm-up
A short dynamic routine before a session or match. Keep movements controlled and pain-free; it is a preparation routine, not a medical assessment or treatment plan.
Set up
Allow enough clear floor space to move comfortably. Build warmth gradually before any fast court movement.
Home practice
Complete a 5-minute pre-match routine: gentle hip circles, controlled leg swings and comfortable hamstring mobility. Stop if movement causes pain.
Key cues
Move dynamically, not passively.
Stay controlled through the available range.
Build intensity gradually.
Progressions
Add court-specific movement only after the basic routine feels comfortable and warm.
Watch drill video Video: The Prehab Guys