Warm Up Drills (5-10 minutes)

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The dynamic warm-up is an essential element of any pre-practice or
pre-competition routine and helps prepare the body for the demands of today's tennis game. Warm-up routines have typically focused on static stretching, but recent research has shown that this type of stretching actually reduces the amount of force and power a muscle can generate for up to an hour after the stretch is performed. The dynamic warm-up incorporates stretching with movement and does five very important things for a tennis player.

• Increases body temperature allowing muscles to work more
  efficiently.
• Primes the cardiovascular system and gets the heart and lungs
  ready for vigorous activity.
• Stretches muscles actively, preparing them for normal forces during
  tennis.
• Engrains proper movement patterns and the coordination needed in
  tennis.
• Wakes up the nervous system and gets the brain talking with the
  muscles.

Using dynamic exercises as part of a warm-up routine accomplishes all of these tasks. When possible, the dynamic warm-up exercises should involve large muscle groups that are used during tennis play.

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