19 Best Tennis Mobility Exercises to Enhance Your On-Court Agility

As you step onto the court, do you ever feel your movements could be faster and more convenient? Do you find yourself wishing you could move with more grace and ease?  It’s a common challenge for tennis players, yet improving your on-court agility can make all the difference in your performance. Tennis mobility exercises target the muscles and joints that help you move better to respond more quickly and efficiently to opponents’ shots and get into better positions to make your shots. This article will explore how these exercises can help you improve your game, prevent injuries, and boost your performance.

Pliability's Mobility app offers a variety of tennis mobility exercises and routines to help you reach your performance goals.

What is Tennis Mobility & Why is it Important?

Tennis mobility is the ability to move efficiently and smoothly across the court, emphasizing flexibility, joint range of motion, and muscle control. Tennis mobility affects overall performance, agility, and injury prevention.  The better a player’s mobility is, the less stressful tennis will be on their body. 

What is Mobility? 

Mobility is what we call the kinetic chain, and it relates to joint movement. Imagine a chain laid out on the ground. Each chain piece represents a joint. If we needed the chain to function at full capacity, we would need each piece to be loose and free to move adequately. 

Other pieces will have to do extra work, or the fused piece will get damaged. This is how mobility works. The joints in our body and the muscles that enable movement must be loose and free. Otherwise, we are;

Setting Ourselves Up for Tennis Injuries 

They restrict performance by having limited movement range, e.g., getting in low positions or swinging their racket overhead freely. You see players sliding on hard courts and contorting their bodies like never before. Watch a Novak Djokovic or Serena match; they do the splits regularly.

There might be some transfer of traditional stretching to active range of motion (ROM) - i.e., controlling ROM in a particular joint. But to gain the ability to do the splits, like Serena or Novak, while at the same time smacking a groundstroke back at 100mph - takes more than just a few stretches done daily. It’s not necessarily about increasing muscle length but total joint range of motion. 

Active Range of Motion and Injury Risk: Revisiting the Tennis Shoulder and GIRD in Athletes

That’s the performance side of mobility, but there seems to be a strong correlation between the active ROM of a particular joint and injury risk. The more the range deviates from normal, the higher the chances of injury. This is especially true for the tennis shoulder, which we discussed in a previous post regarding its ballistic strength qualities. 

Older research has suggested that passive internal shoulder range of motion (i.e., when the shoulder is placed into internal rotation by an external force) - aka glenohumeral internal rotation deficit or GIRD - is associated with injury risk in tennis players. Although that may still have some merit, more recent evidence suggests that the full, active range of motion of the shoulder (internal + external ROM combined) is a better indicator of injury risk.

Mobility Defined 

Here’s a definition of mobility by Dr. Andreo Spina himself. Mobility, the extent of controllable flexibility across articulations (flexibility plus strength), refers to the amount of usable motion one possesses. A passive and active range of motion exists in any particular articulation. 

The Passive Range

The passive range refers to the angles only attainable through passive means (i.e., applying passive, external force). The term flexibility has historically been synonymous with this concept and has been the focus of many:
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• Athletes
• Trainers
• Therapists
• Sports medicine practitioners
• Society
  ‍

Reasons for this goal have historically included injury prevention, improving athletic performance, retarding the effects of aging, and developing long ‘athletic-looking’ bodies. As with most physical exercise activities, stretching and flexibility training has long fallen into the realm of gym science, while the true science has failed to be recognized. This has led to the creation of flexibility training programs, which have been largely ineffective, misguided, and dangerous and failed to realize any desired goals. 

The Active Ranges

Active ranges of motion are those that are attainable through the application of active internal (muscular) force simulated by nervous system activity. These active ranges can benefit injury prevention, improved performance (athletic and non-athletic), and lasting articular health. 

Spina says that a passive range of motion, usually trained through flexibility/stretching exercises, is not usable, especially in sports performance. Although I still believe that passive and static stretching can be useful and should be part of the tennis player’s program (for other reasons), it may not transfer directly to sport.

Enhancing Active Range of Motion: The Role of Dynamic Stretching in Mobility, Injury Prevention, and Performance

When referring to mobility, we’re effectively saying that a flexibility and strength component exists. In other words, can you actively move a joint through its entire range of motion (this has neuromuscular requirements)? 

More and more experienced strength and conditioning coaches have been using dynamic stretches, a form of mobility work, to improve their athletes’ active range of motion. They hope this will prepare them for the upcoming training/competitive session, decrease injury risk, and improve performance.

Common Tennis Injuries Caused by Poor Range of Motion

Research shows that tennis players who suffer injuries often have limited range of motion in the affected area. Poor mobility can lead to:
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• Overcompensation
• Joint stress
• Improper biomechanics
  ‍

Making players more susceptible to injuries. Before we look at ROM in elite tennis players, let’s talk about injuries. 

A player may get injured for many reasons, including improper training volumes, strength imbalances or deficits, poor mechanics, etc. Believe that the lack of ROM is a contributing factor. Not only is lack of ROM potentially inhibiting, but the fact that many players aren’t encouraged to restore ROM after training and matches can worsen the case. We know tennis is a repetitive sport with specific patterns of movement. These movements require repeated muscular contractions. Targeted tissues, including:
‍

• Muscles
• Tendons
• Ligaments
• Joint capsules
• Fascia
  ‍

It may become shortened, tight, and restricted. This could lead to unfavorable adaptations to muscles and joints, impeding function, decreasing performance, and increasing injury risk. 

Common Tennis Injuries Associated with Poor Mobility 

Let’s take a quick peek at some of the most common injuries in tennis. 

Lower Extremity Injuries in Tennis 

According to Ellenbecker, lower-body injuries in tennis are most common and comprise 39-65% of all tennis injuries. Out of all lower-body injuries, ankle sprains occur most often (highlighted by inversion sprains, i.e., rolling your ankle inwards). This is followed by injuries in the thigh region, including anything from a hamstring, quad, or adductor (groin) pull, where many restrictions in the groin area are due to immobile hips! Finally, lower leg injuries, including calf/Achilles, knee, and foot/toes, have the lowest occurrence out of all lower-body injuries in tennis. 

Upper Extremity & Trunk Injuries in Tennis 

Upper-body injuries account for 24-46% of all tennis injuries. The most common sites include the shoulder and elbow. We can’t forget about the wrist (Nadal, Del Po, and others have all had rough wrist injuries in the past). The lowest injury rates occur in the lower back and abdomen, with an 8-22% occurrence. 

Shoulder Stress 

Shoulders are another stress area for tennis players. Snapping through a big serve requires extreme practice and repetition of the same motion repeatedly. This area is worked only on one side of the body, leading to asymmetry. Due to the repetitive motions in tennis, overuse injuries to the shoulder are prevalent. 

Once they progress to a certain point, medical attention may be required to recover. The three most common injuries for shoulders are impingement, rotator cuff tears, and arthritis. Without strength training to help create more symmetry, shoulders can begin to tilt, which is detrimental to your upper spine. What’s interesting is that most competitive players will experience one injury (whether it’s minor or severe) at least once a year. 

Bad Ankles 

The quick changes of direction on the court can cause weakness in the ankles, leading to sprains, strains, and tears of ligaments. Because circulation in the ankles is weak, these injuries can take longer to heal, leading to extended periods off the court. 

The Ultimate Mobility App for Athletes and Fitness Enthusiasts

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:
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• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

Personalized Mobility Programs for Optimal Health

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for seven days free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion. 

Related Reading

‍

• Ankle Mobility Exercises
• Shoulder Mobility Exercises
• Hip Mobility Exercises
• How To Improve Flexibility
• Thoracic Mobility Exercises
• Stretch Before Or After Workout
• Wrist Mobility Exercises
• Mobility Exercises For Beginners
• Best Stretching Routine
• Back Mobility Exercises
• Lower Body Mobility Exercises
• Leg Mobility Exercises
• Mobility Exercises For Athletes

A Closer Look at the ROM of the Tennis Shoulder and the Tennis Hip

Research has documented that tennis players experience unique physical adaptations due to the sport's demands. Unraveling the specific range of motion (ROM) required for optimal shoulder and hip mobility in tennis can help players, coaches, and therapists understand these adaptations and their implications. This article will first focus on the shoulder before moving to the hips. 

Shoulder Strength and Flexibility in Tennis

We already know that many tennis players' decelerators (external rotator muscles) are weak. But what about the shoulder range of motion? We have already mentioned that GIRD is linked to an increased risk of injury in overhead athletes (when comparing dominant and non-dominant shoulders). 

Glenohumeral Range of Motion in Shoulder Injury Risk

Recently, researchers have suggested that total glenohumeral (GH) internal/external ROM of the dominant vs non-dominant shoulder and total GH internal/external ROM of the dominant arm, compared to normative data, are better predictors of shoulder injury risk. This is based on passive ROM. 

Tracking Glenohumeral Joint Active ROM: A Key Metric for Injury Prevention in Athletes

The most important metric regarding active ROM is the GH joint's total active internal/external ROM. Ellenbecker suggests that anything more than 10 degrees of loss from dominant to non-dominant could be a risk factor. 

Absolute changes in ROM must also be tracked over time. Although, to your knowledge, this hasn’t been reported in the literature, anecdotally, you’ve seen many top therapists (especially in baseball populations) that measure GH rotation ROM before and after competition. This is critical as acute changes could lead to chronic adaptations and injuries. 

The Tennis Hip: Understanding Hip Mobility and Asymmetries 

In both males (81 players) and females (28 players), elite players (with nearly half playing on the ATP & WTA), researchers reported statistically significant differences between dominant and non-dominant hip flexion and hip abduction ROM. 

Male participants also had differences in hip internal rotation when comparing the left and right sides. These differences were small (less than 6 degrees on average). Modern tennis affects both hips - players hit backhands similar to forehands instances, forces imparted on the hips, etc. 

Passive vs. Active ROM in Elite Athletes: Injury Risk and Performance

What’s more telling is that passive ROM was restricted in flexion, extension, and abduction for both groups, and interestingly, internal and external active hip rotation was normal. This is likely because these pros are at a high level and have resources (therapists, strength and conditioning coaches, etc.) to help improve these critical areas. 

It’d be interesting to measure these joint angles in younger populations and those who have reported pain in the hip/groin regions. To date, there is no research on ankle, wrist, or trunk joint ranges. But you’ll bet that players would lack full active ROM if we did.

Related Reading

‍

• Golf Mobility Exercises
• Upper Body Mobility Exercises
• Mobility Exercises For Runners
• Can You Over Stretch
• Squat Mobility Exercises
• Functional Mobility Exercises
• Why Stretching Is Important
• Foot Mobility Exercises
• Arm Mobility Exercises
• Hamstring Mobility Exercises
• Elbow Mobility Exercises
• Rotator Cuff Mobility Exercises
• Bed Mobility Exercises
• What Are Mobility Exercises
• Full Body Mobility Exercises

How Do We Improve Tennis Mobility?

Only eight percent of people achieve their New Year’s resolutions, and most give up within two weeks due to unrealistic expectations. Setting goals when sitting in a warm room, sipping eggnog, and eating cookies is easy. Many people’s goals are unrealistic because they begin by doing too much and cannot maintain that routine for long. 

The Impact of Short, Focused Speed and Agility Routines for Tennis Players

Take the opposite approach and make that habit so simple and easy to maintain that it would be absurd not to. A ten-minute speed and agility routine is recommended for the average tennis player. It may appear a little, but two hours of speed and agility training over a month is significant. If you work purposefully and intensely during these sessions, you will undoubtedly improve your movement. 

The Power of Small, Sustainable Habits in Tennis Training

In comparison, set a thirty-minute goal three to four times per week. The average tennis player who isn’t used to this level of training fatigues after a week or two takes a few days off, and never returns to his routine (maybe next year). Begin small, establish the habit, and then progress. Seemingly insignificant positive habits accumulate over time, resulting in large gains. 

Flexibility: Establish Dynamic Stretching Routines

There is broad consensus that dynamic movements before intense activity will help 

athletes perform better and avoid injury. Deep, static stretches should only be done after your workouts; doing them before can increase the risk of injury and hinder performance.

As tennis players move around the court at a high and explosive speed with little rest while using physical force, dynamic stretches have become crucial for warming up the entire body before match play or practice sessions. All-around tennis fitness training requires a full-body stretch because it works for all major muscle groups. 

Stretching: Dynamic vs. Static

Tennis injuries can occur if you do not stretch properly before playing tennis. Upper-body stretches are highly beneficial because elbow, forearm, wrist, and shoulder discomfort are too joint among active tennis players. Dynamic stretching, also known as a dynamic warm-up, is recommended before a workout to warm muscles and prepare them for physical activity.

When performing dynamic stretches, repeatedly engage and disengage the stretch to warm up the targeted muscle group. A static stretching routine after playing tennis should be a fixed part of your cool-down period's physical activity. Aim to hold each stretch for a minimum of 20-30 seconds. Below, find a few hand-selected stretches you can add to your routine. 

HIIT: High-Intensity Interval Training

The game's fast pace demands being able to track balls down and recover just as fast. Getting in the ideal position to hit shots requires explosive and precise footwork, meaning explosiveness should be prioritized over endurance training, giving the interval-like cadence to match play. Recent studies have shed light on the dark days of long steady-state cardiovascular training within the tennis community. As you’ve seen in fitness magazines, the recent trend of HIIT (High-Intensity Interval Training) conditioning is beginning to replace the old-school idea of spending long hours on the treadmill. 

High-Intensity Interval Training (HIIT)

HIIT is defined as short bursts of high-intensity exercise followed by longer rest periods. A typical work-to-rest ratio is about one to three. For example, imagine sprinting on a treadmill for 15 seconds, then jumping off and resting for 45 seconds before repeating. This typically lasts about eight rounds or two minutes of all-out running. 

Considerations of HIIT Workouts

HIIT body workouts emphasize quality over quantity, making them ideal when you don’t have time for full workout routines or a trip to the gym. Before beginning a high-intensity practice, undergo a physical or visit your doctor to ensure that the severe nature of this regimen is appropriate for you. 

Strength: Improve Explosiveness with Movement-Specific Training

Tennis players should do movement-specific strength training to build muscles with explosive ability so they can serve more quickly, use ground reaction forces more effectively to put more weight on the ball, move around the court faster, and feel like they float on the court day in and day out.

At this point, it’s important to bust some common misconceptions about strength training, such as the idea that it will make players slower, less agile, or even tighter. Indeed, according to several studies, Olympic weightlifters have the highest levels of power and are second only to gymnasts in terms of flexibility. 

Agility: Boost Your Speed and Quickness

Agility is an important aspect of success in tennis, as it allows you to change direction quickly while keeping your balance and control in high-pressure situations. The tennis agility exercises listed below should be done while holding your racket and with high intensity. Concentrate on:
‍

• Acceleration
• Movement speed
• Deceleration
  ‍

Use an agility ladder and emphasize bringing your knees to your chest as you move through it, alternating between your left and right leg.

Two cones should be placed eight feet apart. As you move past them, touch the cones with your hand while maintaining a low center of gravity. Place hurdles spaced a couple of feet apart along the court's length. Sprint as quickly as you can over them without touching or knocking them over. Two cones should be placed four feet apart. Run around them twice in an oval shape, then run the entire court length afterward. Skip rope (regular jumps, split jumps, side to side, forward and back, hip twists, high knees, one-leg jumps). 

Coordination: Improve Your Adjustments on the Court

Tennis players frequently lack adequate coordination training. They would greatly benefit from the ability to take quick and timely preparatory or adjustment steps on the court.

Players frequently take either lazy, small, or large power steps. Taking small, controlled steps while maintaining a wide base is essential for getting in the right position before making contact with the ball. 

Reaction: Enhance Your Response Time

If you improve your reaction time, your anticipation improves (your ability to read/foresee the next shot). Reaction exercises for players should be practiced beyond their comfort zone.

The nervous system is stimulated, and the response time is tested when a sensor is overloaded, which causes reaction time to improve quickly. Reaction exercises should only be practiced for five to ten minutes. 

Recovery: Allow Your Body to Adjust to the Demands of Training

Recovery is critical to ensuring that the body adjusts positively to the rigors of exercise. Training adaptations happen following recovery, not during training. If recovery is inadequate, the body does not strengthen, and the chance of injury increases. Excessive exhaustion and injury are indicators that you are not giving your body enough time to recuperate from the demands you place on it.

Numerous recovery methods are available, including:
‍

• Foam roller self-your fascial release
• Massage
• Percussion guns
• Hydro therapies
• Electrical muscle stimulation,
• Compression therapy
  ‍

Proper nutrition, sleep, and rest days are also essential. Your weekly calendar should always include at least one relaxation day.

19 Best Tennis Mobility Exercises to Enhance Your On-Court Agility

1. Kneeling Thoracic Rotation: A Vital Exercise for the Thoracic Spine

Few people realize how critical thoracic spine mobility is for tennis players. The thoracic spine is the back area that connects to the ribs. When you serve and hit groundstrokes, you create a coiling motion that helps you generate power. This motion requires good rotation of the thoracic spine. 

A lack of thoracic mobility causes many athletes shoulder problems. This happens when the thoracic rotation required for the wind to strike, delay, and twist during the serving action is limited. The shoulder joint and arm are compelled to do more work, resulting in lower back problems without appropriate thoracic rotation. This exercise focuses on the thoracic region. This mobility exercise also reopens hips, shoulders, and lower back. 

How to Perform Kneeling Thoracic Rotation

‍

• Start with your knees and hands.
• Bring your hips backward, close to your feet, and transition your forearms from your hands.
• Bring a hand behind your head while keeping the forearm on the ground. It should be close to your knee.
• Rotate your upper back, turning your elbow and torso toward the ceiling.
• To direct your movement, use your eyes and your head.

2. Hip Flexor Slides: Relieve Tension and Build Hip Mobility 

The stop-and-start nature of tennis leads to many players getting tight through the front of their hips, as the muscles in that region are most commonly used. The hip flexor slide is a fantastic exercise to help relieve tension and build an expanded hip range. It does not necessarily require sliding discs. If you do not have them, you may lift your back knee up and down while moving the front knee forward and backward.

How to Perform Hip Flexor Slides

‍

• Put your right leg down in a half-kneeling position. 
• Ensure your foot and leg are directly behind your hips.
• Use your toe to push in.
• Squeeze your glute, stay tall, and roll your pelvis towards your ribs.
• Extend your hand and use a stick or a rail to slide down and mobilize. 

3. Bent Over Rotations: Improve Kinetic Linking

This exercise aims to improve the kinetic motion between the lower middle back, the hip, and the hamstring. It requires solid attention, commitment, and a sense of what muscles challenge the range. Keep your back straight and chest high, and keep the leg you are rotating straight at all times. 

How to Perform Bent-Over Rotations

‍

• Go into a hinge position and make sure your back is straight.
• Pull your arms back at 90 degrees at shoulder height
• Rotate your hands while maintaining your elbows at shoulder height. 
• Repeat! 

4. Lateral Lunge: Open Up Your Adductor Muscles 

Lateral lunges help open up the adductors muscles in your legs. This exercise is great for pushing you into a deep hip range in your loaded leg. In tennis, both the hip joint and adductor muscles are widely used, so it is important to maintain these muscles.

How to Perform Lateral Lunges

‍

• Step towards your left side and lower your hips in a squat position with your left leg.
• Make sure to keep your right leg straight. 
• Return to the starting position by pushing upwards with the help of your left leg. 
• Change directions and repeat until you have ten reps on both sides. 

5. Knee Hugs: Stretch Your Hips and Lower Back 

This is an effective exercise for stretching the hips, lower back, and hamstrings. It also strengthens and tones the thighs, calves, and ankles. This exercise is known to ease lower back pain and improve balance. 

How to Perform Knee Hugs

‍

• Stand on both your legs. 
• Make sure to keep your back straight.
• Lift your right knee and bring it to your chest while standing. 
• Grab your knee using both your hands.
• Pulling the right knee towards your chest, contract your left glute. 
• Move forward, switch to the other side, and continue until you are done with ten repetitions.

6. Straight Leg Thoracic Rotation: Improve Thoracic Mobility 

This thoracic rotation version also challenges the lower body posterior chain (Hamstrings) and lower back. A great exercise for someone lacking mobility in their back and hamstrings. 

How to Perform Straight Leg Thoracic Rotation

‍

• Lie on your back with your legs straight and together.
• Lift both legs off the ground to about a 45-degree angle.
• Rotate your legs to the right, keeping your shoulders pinned to the ground.
• Hold the stretch when a gentle pull is felt at the thoracic spine. 
• Return to the start position and repeat on the opposite side. 

7. Side Lunge: Another Great Exercise to Target the Adductor Muscles 

The Side Lunge opens up the adductor muscles that run down the inside of your legs. It also pushes you into a deep hip range in the loaded leg, so as it lengthens out the adductors on one side, it challenges the hip range on the other side. The hip joint and adductor muscles are heavily used during tennis play, so it is important to maintain a healthy range due to all lateral movements and changes of direction. 

How to Perform Side Lunges

‍

• Stand with your feet shoulder-width apart.
• Step out to the side with your right leg, bending at the knee and pushing your hips back.
• Keep your left leg straight. 
• Push off your right leg to return to the starting position. 
• Complete ten repetitions on one side before switching to the left.

8. Hip Joint Mobs: Improve Hip Mobility for Tennis Performance 

The hip joint is the most robust and resilient joint in the body. It has been studied in tennis because other joints, like the shoulder joint, are much more problematic. With the increase in hip-related injuries over the past decade, there has been a big push in the professional realm to manage the hip joint better. 

This has come about for a few reasons, mainly due to the increase in movement intensity, string/racket technology, more aggressive style of play, and quicker courts. We are now seeing a lot more players focus on hip health. All the exercises in this video will challenge hip mobility and improve hip range of movement; that is how important we feel it is. 

9. Hip Hinge: An Exercise For Healthier Deceleration Patterns 

Think about landing after hitting a big serve. The muscles involved in slowing you down and absorbing the load are challenged in this exercise. What we call the posterior chain (Lower back, gluteal, hamstring). Keeping this chain of movement range connected and healthy is essential for injury prevention and performance.

10. Open Book Progressed to Thoracic Rotation in Kneeling

‍

• Begin lying on your side with your arms straight before you. 
• Keep the lower leg straight and bend the upper leg in front of you with both the hip and knee bent. 
• If your upper leg has had a hip replacement, you must put a pillow underneath the knee to prevent the hip from crossing your body's midline. 
• Lift the top arm off the floor towards the ceiling, allowing the head to follow the movement. 
• Continue to rotate back until a stretch is felt. 
• Hold for 10 seconds; repeat 10 times on each side. 

11. Seated Thoracic Extension Can Be Progressed to Cat/camel

Seated Thoracic Extension

‍

• Begin seated in a chair with your hands behind your head to support the neck. 
• Gently extend your upper back over the top of the chair until you feel a stretch. 
• Hold this position for 5 seconds. 
• Repeat three sets of 10 repetitions. 

Cat/Camel

‍

• Begin on hands and knees. 
• Round your spine down toward the floor while looking up to the ceiling; hold 10 seconds. 
• Round your back towards the ceiling while looking down at your chest; hold for 10 seconds. 
• Repeat ten times.

12. Ball Abdominal Isometric - Progressed to Posterior Pelvic Tilts – Progressed to 90/90 Heel Taps

Ball Abdominal Isometric

‍

• Begin lying on your back with your knees bent and feet resting on the floor. 
• Place a physioball between your hands and knees, and press your hands into the ball, keeping your elbows straight. 
• Hold this position for 5 seconds. 
• Repeat three sets of 10 repetitions. 

Posterior pelvic tilt

‍

• Begin lying on your back with your knees bent and feet resting on the floor. 
• Flatten your lower back onto the floor and tilt your pelvis by engaging the core muscles (the way you felt with the ball isometric). 
• Hold this position for 5 seconds.
• Relax to bring your spine back to a neutral position. 
• Repeat three sets of 10 repetitions. 

90/90 Heel Taps

‍

• Begin lying on your back with your knees bent and feet resting on the floor. 
• Perform the pelvic tilt of the previous exercise and hold that position. 
• Gently lift both feet off the ground until your hips and knees are bent to 90 degrees. 
• Continuing to maintain the pelvic tilt, slowly lower one leg at a time, tap the heel to the floor, and then return to the elevated position. 
• Repeat with the opposite leg. Repeat 15x for each leg 

13. Paloff Press 

Paloff Press

‍

• Begin with a thera-band tied to a stable object, holding one end with both hands and the anchor of your side. 
• Slightly bend the knees and engage the core by performing the pelvic tilt from above. 
• Bring your hands to the center of your chest, straighten your elbows out, and slowly return them in. 
• When your elbows are straight, the band will want to rotate your trunk, but using the core muscles, try to resist the rotation. 
• Repeat three sets of 10 repetitions for each side.

Oblique crunches

‍

• Begin lying on your back with your knees bent and feet resting on the floor. 
• Complete the pelvic tilt of the above exercise. 
• Maintaining the tilt, reach one hand towards the opposite knee, then return to lying down. 
• Repeat with the other arm. 
• Repeat three sets of 10 repetitions, or 15 for each arm.

14. Pec Stretch

‍

• Begin standing in a doorway, place both forearms on the door frame, keeping your shoulders relaxed and elbows pointing down to the floor. 
• Step one leg forward and gently lean your body weight through the door until you feel a stretch at the front of your chest. 
• Hold 30 seconds, three times.

15. Posterior Capsule Stretch

‍

• Begin by bringing one arm across your chest at shoulder height
• Use the opposite arm to gently pull from your elbow until a stretch is felt in the back of your shoulder. 
• Hold 30 seconds. Repeat three times for each arm.

16. Wrist Flexors and Extensors

‍

• Begin with one arm straight in front of you at shoulder height, with the palm facing down. 
• Bend your fingers and wrist down towards the floor
• Using the opposite hand to push gently down from just above your fingers until a stretch is felt in the forearm. 
• Hold for 30 seconds, three times for each side. 
• Repeat the exercise, but bend your hand or wrist towards the ceiling and push from your palm. 

17. Scaption Progressed to Resist PNF

Scaption

‍

• Begin standing with your arms resting by your sides. 
• Bring your shoulder blades together and raise your arms horizontally to shoulder height. 
• Keep your elbows straight during this motion, lead with your thumbs facing the ceiling, and then return your arms to your sides. 
• As this becomes easier, you can hold a one or 2-pound weight and gradually increase the resistance, completing three sets of 10 repetitions. 

PNF

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• Begin standing on one end of a light resistance thera-band with your left foot and the opposite end of the band in your right hand. 
• Keeping your elbow straight, move your right hand towards your left hip, then lift overhead diagonally. 
• Slowly return to your left hip. 
• Repeat this motion for three sets of 10 reps for each side. 

18. Horizontal Abduction

‍

• Begin standing with one end of a light resistance Thera-band in each hand and some slack in the center of the band. 
• Bring your hands out to your sides to make a T, keeping your hands at shoulder height. Squeeze the shoulder blades together as you open. 
• Try to prevent your shoulders from shrugging up to your ears. 
• Repeat three sets of 10 repetitions. 

If you cannot complete this exercise without shrugging your shoulders up, then modify it to lying on your back while focusing on squeezing your shoulder blades. 

3 Key Areas in Tennis Mobility and Warm-Up

1. Self-your fascial Release: The Key to Tennis Mobility

Self-your fascial release is the starting point for any comprehensive tennis warm-up routine. Using a foam roller to do this independently is an ideal way to start. 

Your facial release works like a massage; as you roll through the muscle, it pushes tension out of the muscle, like flattening a piece of pizza dough using a rolling pin. It’s a great way to release tension and increase blood flow to areas of the body, paving the way for better mobility and performance. 

2. Trigger Point Work: Digging Deeper to Release Muscle Tension

We have trigger point work. This is carried out using certain equipment or a tennis ball. The basic idea behind it is to find a tight area, a trigger point, a specific small area of muscle, and then place pressure on it for up to three minutes. 

This can allow the area to release the tension. Although it can often be painful for people at the start, it’s a fantastic way to free up muscle tension once they are used to it. 

3. Mobility (Dynamic Stretching): Preparing for Tennis-Specific Movement

We consider tennis mobility exercises one of the most important aspects of tennis training. By dynamically opening and closing your body joints and encouraging the:
‍

• Muscles
• Tendons
• Ligament
  ‍

We generally create good kinetic movement to work through chains of movement (think preparing to hit an open stance forehand with good rotation). 

The better our body can move freely and get into deep positions comfortably, the more injuries we’ll prevent, and the better you will play. This is because you’ll have a better range of movement and more capacity to generate power. Who doesn’t want that?

Related Reading

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• Gowod Vs Pliability
• Weighted Mobility Exercises
• Cervical Mobility Exercises
  
• Resistance Band Mobility Exercises
• Rib Mobility Exercises
  
• Glute Mobility Exercises
  
• Best Yoga Apps
• Free Apps For Stretching And Flexibility
• Mobility Apps
• Stretching Apps
• Chest Mobility Exercises

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:
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• Improve flexibility
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Personalized Mobility Programs for Optimal Health

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for seven days absolutely free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion. 

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