Warm-up · Level 1
Shadow swings
Forehands, backhands and serves without a ball, with movement beforehand.
- Suggested dose
- 2 × 10 rep · 15s rest
- Equipment
- No equipment · or · Racket
- Works
- Obliques, Deltoids, Quadriceps
- Pattern
- Rotation, Footwork
How to do it
- Split-step, setup step and stroke at medium speed.
- Alternate forehands and backhands; finish with 5 easy serves.
- Increase the speed progressively.
Key points
- Hips turn first, then the arm
- Finish balanced
Common mistakes
- Hitting with the arm only
- Going all-out right away
Why it helps your tennis
Specific potentiation: the last step before going on court.
Source: Winning Ugly, ch. 4 (warm-up)