You do not need a long warm-up. You need a repeatable one.
A short, structured routine primes your body and mind, lowers injury risk, and helps you play well from the first point. Keep it simple, keep it consistent.
After reading this, you'll
- Use a 15-minute routine that fits any court booking
- Know exactly what to do if you have only 5 or 10 minutes
- Feel calmer and more focused when the match starts
- Build a habit you can repeat before every session
The 15-minute plan
Minutes 0 to 3: easy movement
Walk or light jog around the court, add ankle rolls and hip circles. Keep breathing relaxed.
Minutes 3 to 7: dynamic mobility
Leg swings forward and across, walking lunges with a gentle twist, arm circles and shoulder pass-throughs. No long static holds.
Minutes 7 to 10: activation and footwork
High knees, skipping, side shuffles, karaoke steps. Add 2 x 20 second split-step and first-step bursts to the corners.
Minutes 10 to 13: racket rhythm
Shadow swings for forehand and backhand, smooth tempo. Then mini-tennis inside the service boxes to find clean contact.
Minutes 13 to 15: build to match pace
Baseline rally cross-court on both sides, a few volleys, overheads, and 6 to 8 relaxed serves. Save the big swings for the match.
If you only have 10 minutes
- 2 minutes easy movement
- 3 minutes dynamic mobility
- 3 minutes footwork and shadow swings
- 2 minutes mini-tennis or light serves
If you only have 5 minutes
- 1 minute easy movement
- 2 minutes dynamic mobility
- 2 minutes shadow swings and split-step bursts
Warm-up checklists
15 minute routine checklist
10 minute routine checklist
Walk or light jog with arm swings
Leg swings 10 each side forward and lateral Walking lunges with twist 6 each side
High knees 2 x 10 m, side shuffles 2 x 10 m Split-step bursts 2 x 15 s
Shadow swings 10 forehands, 10 backhands Mini-tennis 30 s to find clean contact
Baseline rally 60 s cross court each side 4 quick volleys each, 4 total overheads
4 to 6 relaxed serves, focus on smooth tempo
5 minute routine checklist
Walk or light jog with arm and shoulder swings
Leg swings 8 each side, arm circles 10 each direction
Side shuffles 2 x 10 m, split-step bursts 2 x 10 s
Shadow swings 8 forehands, 8 backhands
2 to 3 relaxed serves, aim for rhythm not power
Match day checklist
Quick mental warm-up
- Set one intention for the day, for example, early preparation or first step
- Use a simple between-point routine, for example, breathe, cue word, commit
- Keep goals process-based, not score-based
Build a routine that sticks
Plan your week and add this 15-minute warm-up to every match so you start fast and feel better.
Make it automatic
Pair the routine with a cue, for example, lacing your shoes or placing your bag. Repeat it every time. Small, consistent steps beat long, rare sessions.
Adjust for heat or cold
- Heat: shorten footwork bursts, increase water and light serves
- Cold: extend mobility and shadow swings, add a thin layer you can remove
Recap
A short routine beats a perfect routine you never run. Keep it at 15 minutes, scale when needed, and start every match feeling ready.
Play ready, not rushed
Use Champfy to schedule matches with enough buffer for a quick warm-up and a better first set.