Muscle Activation
Activating specific muscles works by stimulating certain muscles and waking them up prior to your match or tennis training session. Most people have muscle imbalances or potential instability issues around certain joints, so it is important to stimulate the correct muscles and encourage them to work during tennis training.

Wake Up!
Don’t confuse muscle activation with muscle fatigue-the activation works by stimulating the muscle and not tiring it out before your exercising for tennis.

Range of Motion (ROM)
These exercises are a great way to mobilise joints and lengthen muscles throughout the body. ROM exercises can be seen as an active stretch or loosening up of the body. The beauty of ROM tennis exercises is they open up the “chain of movement” rather than isolating a specific area or muscle. This is important to do before participating in any sport but especially so in tennis, given the multi-directional ranges and loading patterns.

Shadowing
This is the final phase of the tennis warm up sequence. Shadowing mimics the movements that would be performed on court. It will fire up both your nervous system and your body by following specific tennis movement patterns. Perform tennis shadowing for three minutes, alternating between forehands, backhands, overhead or smash and volleys. These shadowing exercises for tennis can also be used to help prepare mentally before you play. The intensity of the shadowing should increase with each minute, so by the time you have finished you are not only physically prepared, but also mentally ready for the first point when you step on court.

Work cited: Method, Martin. “Pre-Match Tennis Warm Up.” Tennis Fitness | MARTIN METHOD, 11 Oct. 2017, tennisfitness.com/pre-match-tennis-warm-up/.