Warm-up · Level 1
Arm circles and hugs
Progressive shoulder circles and cross-body hugs to activate the upper body.
- Suggested dose
- 1 × 40 s · 10s rest
- Equipment
- No equipment
- Works
- Deltoids, Upper back, Chest
- Pattern
- Mobility, Scapular stability
How to do it
- Arms out to the sides: small circles that gradually get bigger (forward and back).
- Then open your arms and hug yourself crossing them in front, alternating which is on top.
Key points
- Gradually increasing range
- Shoulders away from the ears
Common mistakes
- Jerky movements from the start
Why it helps your tennis
Prepares the shoulder and shoulder blade before serving and hitting.
Source: Complete Conditioning for Tennis, ch. 5 (arm hugs)
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.