Warm-up · Level 1
Jumping jacks
Jumps opening legs and arms to raise heart rate and temperature.
- Suggested dose
- 1 × 45 s · 15s rest
- Equipment
- No equipment
- Works
- Full body, Calves, Deltoids
- Pattern
- Footwork
How to do it
- Stand with feet together and arms at your sides.
- Jump your feet out to shoulder width while raising your arms overhead.
- Return to the start with another soft jump.
- Keep a steady rhythm and land on the balls of your feet.
Key points
- Land softly, knees slightly bent
- Breathe through your nose
Common mistakes
- Landing on your heels with locked knees
- Shrugging your shoulders
Why it helps your tennis
Raises heart rate and prepares the ankles for quick footwork.
Source: Complete Conditioning for Tennis, ch. 5