I’ve never been someone who preaches routines.
Especially in tennis what works for one, might not for another.
But lately, I’ve found myself returning, over and over, to one constant before every match or practice: the warm-up.
It’s not perfect.
It’s still under construction.
But it’s become a small ritual that helps me arrive on court ready—or at least, as ready as I can be on that day.
So I thought I’d share what I’m doing right now.
Not because it’s the best routine, or because it’ll work for everyone,
but simply because it’s helping me, at this moment, on this road.
Why I Warm Up
At this stage: 55, coming back to the game, I’ve realized I can’t afford to “ease into” matches.
If I want to compete, if I want to protect my body, and if I want to keep chasing this goal of reaching 2nd Category…
I need to be on from point one.
That’s what the warm-up is for.
Not just to avoid injury—but to light the system up.
To go from "off" to "switched on," piece by piece.
Five Things I Try to Hit
Here’s how I’ve broken it down, at least for now:
- Raise the pulse – get warm, get moving
- Cognitive activation – switch on focus, reactivity
- Muscle activation – remind key muscles it’s go-time
- Footwork – connect brain to feet, build rhythm
- Mobility – open the joints, make space for movement
Each of these gets a few minutes, just enough to wake things up.
And honestly, when I stick to the full routine (about 25 minutes total), I feel the difference.
Some Exercises I’ve Been Using
Just a quick list of what I’ve been experimenting with—again, nothing revolutionary, but small pieces that are working for me right now.
1. Pulse Raise
- Light jogging with arm swings
- Side shuffles and gentle direction changes
- Jumping jacks
2. Cognitive Activation
- Ball drop and catch drills
- Mini volley rallies up close
- Shadow swings with verbal or visual cues
3. Muscle Activation
- Glute bridges (sometimes with band)
- Lunges with rotation
- Banded side steps
4. Footwork
- Ladder or line drills
- Crossover shuffle with split step
- Quick lateral steps with reaction cues
5. Mobility
- World’s greatest stretch
- Leg swings and arm circles
- Standing hip openers
I don’t always get to everything.
Sometimes it’s rushed.
Sometimes I feel stiff no matter what.
But more often than not, doing this sequence gives me a head start.
Still a Work in Progress
I’m sharing this not as a finished product, but as a sketch.
I still get off the court thinking,
"Maybe I should’ve done more dynamic work,”
or
"I need something sharper before a fast match on carpet.”
And with tougher opponents ahead—stronger, faster, more consistent—I know this routine will need to evolve.
But for now, this is what I lean on.
This is what helps me feel connected, not just to the ball,
but to myself.
Final Thought
If you’re on your own version of this road—coming back to tennis, climbing levels, managing an older body—you probably have your own way of getting ready.
This one’s mine, for now.
I don’t think there’s a perfect recipe.
But I do believe in showing up, listening to your body, and respecting the moment before the match.
Because sometimes, that quiet half-hour before the first point…
can be the difference between surviving the court and owning it.
— Il Tennista
Still warming up. Still learning.
