Before the match · 3 min read
Why warm up (and how to do it in 12 minutes)
Raise temperature, activate, mobilize and potentiate. It gets you ready for the first point and reduces injuries.
RAMP framework
- Raise (2–3 min): jump rope, jacks, easy jog.
- Activate (2 min): glutes and shoulder with a band.
- Mobilize (3–4 min): lunges with rotation, hamstring pendulum, arm circles.
- Potentiate (3 min): split-step, lateral movement, progressive shadow strokes.
After the match
Static stretches go at the end: 5–10 min of cool-down help restore range of motion and lower your heart rate.
Le Deuff (12–30 min warm-up); Complete Conditioning for Tennis, ch. 5.