Jogging + Arm Circles

Start on the doubles line and face across the court. Swing your arms forward in circles
as you jog back and forth between doubles lines.

Side Steps + Arm Crosses

Start at the doubles line and face the net. Lift your arms to the shoulder height and
reach them out to your sides. Shuffle across the court and swing your arms back and
forth across your body as if you are hugging yourself -- this is a great stretch to loosen
up your shoulders.

Carioca Drills

Begin by getting low and placing your feet shoulder length apart. Push off with your left
foot and bring it towards your right foot. Cross your left foot behind the right, then swap
your right foot to the left side of your body, then reset. Moving in a straight, quick line
through Carioca promotes good balance, strong body position, and will loosen your
joints up incredibly well.

Knee Hug Lunge

Start on the doubles sideline and face across the court. Lift your knee and pull it with
your arms towards your chest. Contract your opposite leg on the ground and lift your
heel off the ground, bringing your entire body on your toes. Release the leg and take a
large step forwards into a lunge position. Hold this position for about three seconds and
continue the pattern forward.

Leg Cradle

Again, begin on the doubles line facing across the court. Stand on one leg and lift the
other, turning the lifted knee outwards while lifting at the ankle. Cradle that leg, and,
similar to the knee hug lunge, lift up on your opposite leg. Release the leg, step forward,
and repeat.

Lateral Lunge

Get into an athletic stance, with hips down and forward posture, and take a large step
sideways. Bend your right knee but keep the left knee and leg completely straight. Feel
the stretch in your groin and hold this position for about three seconds. Return to the
upright position, and continue across the court, alternating legs after every set.

Trunk Rotations

Spread your feet and maintain good core support. Bring your arms to shoulder height
and rotate your torso from side to side. Gradually lower your body by bending your
knees and pivoting on the balls of the feet as you rotate. Do about fifteen to twenty
twists in each direction.