Your 10 minute warm-up for pain-free play

You do not need a long warm-up. You need a repeatable one that keeps you on court.

After reading this, you'll

• Run a 10 minute routine before any session
• Warm the wrists, shoulders, hips, and ankles the right way
• Feel smoother on the first rally and fresher afterward
• Have a 5 minute backup when time is tight

The 10 minute plan

Minutes 0 to 2: easy movement
Light jog or fast walk around the court. Add arm swings and ankle rolls.

Minutes 2 to 5: dynamic mobility

• Leg swings forward and lateral, 10 each side
• Walking lunges with a gentle twist, 6 each side
• Arm circles and shoulder pass throughs, 10 each direction

Minutes 5 to 7: activation and footwork

• Side shuffles, 2 x 10 meters
• Split step and first step bursts, 3 x 10 seconds
• Quick ladder pattern using lines if available

Minutes 7 to 9: kitchen touch

• Dink ladder: 10 soft dinks cross court, then 10 down the line
• Reset drill: absorb a faster ball and drop it short in the kitchen

Minute 9 to 10: serve rhythm

• Three bounce routine, one breath
• 4 smooth serves to deuce target, 4 to ad target, focus on height and depth

5 minute backup

• 1 minute movement and arm swings
• 2 minutes dynamic mobility
• 1 minute side shuffles and split steps
• 1 minute dinks or light serves

Simple checks for pain-free play

• Neutral wrist at contact on dinks and volleys
• Relaxed grip, especially at the net
• Smooth serve tempo, aim for tall contact not extra force
• Hydrate before and after, add a small carb plus protein snack if needed

Quick checklist

• [ ] Movement 2 min
• [ ] Mobility 3 min
• [ ] Activation 2 min
• [ ] Kitchen touch 2 min
• [ ] Serve rhythm 1 min