Introduction: Skipping the Stretch? Big Mistake.
I’ll admit it — there was a time when I’d rush onto the court, hit a few forehands, maybe jog in place for 30 seconds, and call that a “warm-up.” Cool-down? That was grabbing my bag and heading straight to the car.
But then came tight hips, aching knees, and a sore lower back after every match.
That’s when I learned the hard truth:
If you don’t prep your body like an athlete, it won’t perform like one.
Now, stretching is a non-negotiable part of my tennis routine — before and after every session. It keeps me loose, focused, and injury-free.
Here’s exactly how I warm up and cool down like a pro — and how you can too.
Why Stretching Matters in Tennis
Tennis demands quick stops, explosive starts, and constant twisting. That means your muscles, joints and tendons need to be ready for action.
Benefits of Stretching:
- Improves performance and range of motion
- Reduces injury risk (especially in shoulders, knees and hips)
- Helps you mentally transition into “match mode”
- Aids recovery and reduces post-match soreness
Skipping the stretch is like trying to sprint with the handbrake on.
Pavel’s Pre-Match Warm-Up Routine (15–20 Minutes)
🎯 Goal: Activate, not exhaust
We’re not trying to set a personal record here — just to wake up the body.
Step 1: Dynamic Movement (5–7 mins)
Get the blood flowing and body moving with:
- Jog + high knees + butt kicks
- Side shuffles
- Carioca (crossover steps)
- Skips with arm swings
- Jump rope (if court space allows)
Sometimes I play music to get into rhythm — helps with focus too.
Step 2: Dynamic Stretches (5–7 mins)
These stretches are active and flowing, not static.
| Stretch | Reps | Focus Area |
|---|---|---|
| Walking lunges + twist | 10 each leg | Hips, spine, legs |
| Leg swings (front/side) | 10 each leg | Hamstrings, hips |
| Arm circles (small–big) | 15 fwd/rev | Shoulders |
| Open-gate/close-gate | 10 each leg | Hip mobility |
| Wrist rolls + forearm flicks | 30 secs | Forearms, wrists |
I always include tennis-specific moves like racquet shadow swings and split steps at the end to simulate play.
Pavel’s Post-Match Cool-Down Routine (10–15 Minutes)
🎯 Goal: Reset and recover
After a tough session, it’s tempting to pack up and leave — but this is where the real magic happens.
Step 1: Light Movement (2–3 mins)
- Slow jog or walk
- Deep breaths (inhale 4 sec, hold 2, exhale 6)
- Let heart rate drop gradually
Step 2: Static Stretching (8–10 mins)
Hold each stretch for 30–60 seconds. Breathe deeply — this isn’t a race.
| Stretch | Focus |
|---|---|
| Standing quad stretch | Thighs, knees |
| Seated hamstring stretch | Back of legs, lower back |
| Hip flexor lunge | Hips, groin |
| Cross-body shoulder stretch | Shoulders, upper back |
| Triceps + overhead side stretch | Lats, triceps, side body |
| Figure-four stretch (on back) | Glutes, lower back |
| Neck rolls + shoulder shrugs | Tension release |
Bonus: I sometimes lie down for 2 minutes with legs up against a wall — amazing for blood flow and mental reset.
Pavel’s Stretching Tips for Tennis Players
- Never bounce during a stretch — controlled movements only
- Warm up before matches, cool down after matches — both matter
- Listen to your body — tightness isn’t a weakness, it’s information
- Use a foam roller or massage ball 2–3 times per week (especially glutes & quads)
- Hydrate + stretch = better recovery
If you feel sharp pain while stretching — stop immediately. Discomfort is okay. Pain is not.
Stretching for Tournaments & Back-to-Back Matches
Tournament days are a different beast — so I shorten and repeat my stretch routines between matches:
- Quick 5-min dynamic warm-up before each match
- Light stretching + walking immediately after each match
- Foam roller or massage gun in the evening
- Legs-up recovery and deep breathing before sleep
Stretching keeps me feeling fresh match after match — even when the body says otherwise.
Final Thoughts: Move Better, Play Longer
Stretching might not feel glamorous. It doesn’t look cool on Instagram. But it’s what separates the sore, burnt-out players from the ones who feel strong and fresh, even deep into a match.
Want to feel loose, focused, and confident? Start with your stretch.
Because in tennis — like in life — you perform better when you’re balanced, flexible, and ready to move.
