A Simple Dynamic Warm Up Routine for Tennis with NO Equipment

In this video, you’re going to learn a simple dynamic warm up routine that will help you play better tennis and prevent injuries...with no equipment!
⏱️TIMESTAMPS⏱️
0:00 Dynamic Warm Up Routine - Intro
1:10 Jumping Jacks
2:19 Walking Knee Hugs
2:48 Side Knee Hugs
3:18 Quad Hold and Reach
4:17 Frankensteins
4:52 Side Lunge with Lift
5:53 Air Squats
6:34 Monster Walks
7:26 Shoulder Ys Ts Ws and Low Rows
8:32 Twists
9:33 Special Bonus for Watching! :)
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[@ronaldmelia2660]

Thanks Mehrban, I am just recovering from a small tear above my Achilles injured during a single match. As a senior beginning to play some competitive tournaments this warm up and stretches are a must for me going forward. Love your podcast and so glad I have found it and your awesome interviews. Keep up the great work!! Ron

[@Tennisfiles]

Thanks for the kind words, Ron! Hope you are feeling better these days! 💪🏼

[@alekseyplotnikov8394]

Nice stuff. Thanks a lot. And you've got pretty impressive quads)

[@Tennisfiles]

My pleasure Aleksey, glad you enjoyed it! Thanks, lots of exercising and tennis over the years has helped :)

[@Anass8080]

Side lunge with lift! Thanks for the video! Great routine

[@Tennisfiles]

One of my favorites as well!! My pleasure, pleased you enjoyed it! :)

[@krismartintennis]

Good demonstration of some dynamic warm up exercises Mehrban👍 The jacks variations were interesting 🙏👊

[@Tennisfiles]

Thanks Kris, my pleasure! Glad you liked the video and jumping jacks variations! :)

[@nancyloeffler-caromusician5543]

Enjoyed this I was looking for more variation for my dynamic warmup routine and more for the arms and upper body. This was Great! Thanks!👍

[@Tennisfiles]

Thank you, Nancy! Very glad you found it helpful! 🎾🤓

[@ardeshad6830]

Great Job as usual. Very helpful. Thanks, Mehrban.

[@Tennisfiles]

My pleasure, glad you enjoyed and found it helpful, Arde! :)

[@bluebird2833]

This is great and much appreciated it- thanks. Could you plz make an additional version of this where you'd do the exercises with the timer for each exercise and just some music in the background. That way, I can watch you and do these exercises before my matches. That'd be extra helpful. Keep up the awesome work.

[@Tennisfiles]

Thanks for the great idea! I'll make a note of that, cheers :)

[@burcunious]

Love it! Thank you❤

[@Tennisfiles]

My pleasure, very glad you enjoyed it! :D

[@superredsfan]

The walking knee hugs I find really good for preparing hamstrings and glutes for a game and the monster walks look good, will give them a shot

[@Tennisfiles]

Awesome, glad you like those exercises, Paul. Let me know how you like the monster walks! Quite good for a lateral movement warm up!

[@ginger3269]

Liked and subscribed

[@DanProvenzano]

Thanks Mehrban. Good stuff. I've been looking for a good comprehensive warmup. Another simple one I learned is like the high knee hugs, but once the knee comes up, move it to the side and land it. It opens the hips.

[@Tennisfiles]

My pleasure Dan, happy to help! I really like the exercise you mentioned too, I will give that one a try. Cheers!

[@hussTennis]

great tips thanks 🙏

[@Tennisfiles]

You are very welcome! Cheers!

[@lilyliu4374]

Thank you 🤗

[@Tennisfiles]

You’re welcome, any time! 😊

[@ScullyPopASMR]

Your channel looks great. I miss tennis a lot. Haven't played in a while. I did tell my son yesterday we should go play soon. They actually just opened up the courts where I live. Not sure how the clubs are handling things.

[@Tennisfiles]

Thanks so much!! I definitely think you should get out there with your son when you can. Most clubs around me (MD) are allowing both outdoor and indoor play, with sanitary/distancing procedures. Also currently have to wear a mask while playing indoors. Good to get outside and play unrestricted before it gets too cold. Thanks for stopping by and see you on Pat's next livestream! :)

[@Tennisbull-match-statistics]

Worlds greatest stretch

[@Tennisfiles]

Love the world's greatest stretch, thanks for the comment! I'll cover that one in a future video, cheers! 🙌

[@darkopetrovic8358]

Should I do these exercises for example after I wake up (like a dynamic stretching routine) to prepare my body for any kind of workout throughout the day and of course before every tennis practice?

[@Tennisfiles]

Yes, absolutely! It is a great routine both in the morning to prime the body/muscles and before exercise. I often do both myself. Cheers :)

[@charlesboyden4978]

Mine is butterfly what’s yours? Whats your favorite shot to hit?

[@Tennisfiles]

Nice I like the butterfly too! My favorite exercise is the side knee hugs, it feels good :D. And my favorite shot to hit is my Forehand!

[@murdochm463]

Thanks Mehrban - useful material; appreciated. However, [Victor] Frankenstein was the young doctor who created the monster out of spare body parts and gave it life by electrifying it, not the monster himself. The title of Mary Shelley's book, "Frankenstein; Or, The Modern Prometheus" makes this clear, Prometheus being the Greek god-predecessor, a Titan, who amused himself by making a viable human figure out of clay. The monster that Frankenstein created is not given a name and so is usually referred to as "Frankenstein's monster".

[@Tennisfiles]

Thanks Murdoch, my pleasure! This shows my clear lack of knowledge about the classics :) I am glad you let me know, it is nice to learn the correct background about Frankenstein and his monster. I will check out the book you mentioned as well. Cheers!

[@glannyk9]

high knees, spread out wide each leg....

[@Tennisfiles]

Excellent one, is there a name for that exercise? High wide knees perhaps?