Pre-Match Dynamic Warm-up: Whole Body
A progressive warm-up to raise temperature and prepare lower body, trunk and shoulders before court work. Keep movements pain-free and individualise for known injuries or clinical advice.
Set up
Use clear floor space. Start slowly, then build range and pace before moving on court.
Home practice
5 to 7 minutes: march, hip circles, controlled leg swings, lunge-and-rotate and calf raises. Stop if any movement causes pain.
Key cues
Build gradually.
Move dynamically through a comfortable range.
Finish feeling warmer, not fatigued.
Progressions
Add light lateral shuffles and short accelerations only once the basic routine is comfortable.
Watch drill video Video: The Prehab Guys