21 Dynamic Warm Up Exercises

Dynamic warm up exercises are mainly being used prior to your workout or match to get your body ready for action.

Another aspect to dynamic warm up exercises is that you can decrease the risk for injury while getting your mind and body ready for action.

We also have more information for you on the benefits of a proper warm up routine and we even have perfect warm up exercises for you before you start to play tennis.

If you prefer to devise your own dynamic warm up routine take a look at the following 21 dynamic warm up exercises. Alternative you can take a look and use the leg warm up for beginners and advanced athletes.

Training Recommendations

Use the time wisely to get yourself ready physically and mentally. That means you are getting your mind and body ready for action. Ideally you want to go onto the court ready to sprint, jump and hit balls with maximum power.

In other words, this is not the time to mess around and simply go through the motions. Instead you want to break a sweat before you hit the first tennis ball and jump on your opponent for an early break.

Therefore, we recommend that after you finish your dynamic warm up exercises you perform the shoulder circuit first before you jump into various tennis footwork drills at maximum speed until you break a sweat.

Now you are a well-oiled machine ready for immediate action! This may be the difference between being down 0:3 or leading by 3:0.

Dynamic Warm Up Exercises

Bilateral Lunge

The Bilateral Lunge is a dynamic abductor stretch and adductor stretch for advanced athletes, which reduces the risk of injury for the hip musculature.

Bilateral Lunge with Trunk Rotation

The Bilateral Lunge with Trunk Rotation is a dynamic stretching exercise. It focuses on reducing the risk of injury, optimizing power production capabilities, improving flexibility and stability.

Bilateral Squat

The Bilateral Squat is a dynamic stretching exercise for beginners. You can use it to reduce the risk of injury, optimize power production capabilities, improve flexibility and stability.

Bilateral Squat with Trunk Rotation

The Bilateral Squat with Trunk Rotation is a dynamic stretching exercise for beginners, which focuses on reducing the risk of injury. Moreover, the stretch optimizes power capabilities and improves flexibility and stability.

Buttocks Kicks

The Butt Kicks is a dynamic stretching exercise for beginners, which focuses on reducing the risk of injury. Also, you can use it for optimizing power production capabilities and improving flexibility.

Cross Over Lunge

The Cross Over Lunge is a dynamic stretching exercise for advanced athletes, which focuses on reducing the risk of injury and optimizing power production capabilities. In addition, the exercise improves flexibility.

Cross Over Lunge with Heel Reach

The Cross Over Lunge with Heel Reach is a dynamic stretching exercise for pro athletes because stability requirements are elevated. The stretch focuses on reducing the risk of injury and optimizing power production capabilities. In Addition the exercise improve flexibility.

Duck Walk

The Duck Walk is a dynamic stretching exercise for beginners, which focuses on reducing the risk of injury, optimizing power production capabilities and improving flexibility.

Forward Lunge and Ankle Reach

The Forward Lunge and Ankle Reach is a dynamic stretching exercise for advanced athletes. The stretch focuses on reducing the risk of injury while optimizing power production capabilities, improving flexibility and stability.

Forward and Reverse Lunge

The Forward and Reverse Lunge is a dynamic stretching exercise for advanced athletes which focuses on reducing the risk of injury. Additionally, use it to improve power production capabilities and flexibility.

High Knee Pull

The High Knee Pull is a dynamic gluteal stretching exercise for beginners which focuses on reducing the risk of injury.Moreover, you can also use it for optimizing power production capabilities and improving flexibility.

High Knee Pull with Dorsi Flexion

The High Knee Pull with Dorsi Flexion is a dynamic stretching exercise for advanced athletes that focuses on reducing the risk of injury. Also, you can use the stretch to optimize power production capabilities. Apart from improving flexibility you can also enhance stability.

Lunge and Overhead Reach

The Lunge & Overhead Reach is a dynamic stretching exercise for advanced athletes which focuses on reducing the risk of injury. Moreover, the exercise also improves power production capabilities as well as flexibility and stability.

Lunge and Twist

The Lunge and Twist is a dynamic stretching exercise for advanced athletes, which focuses on reducing the risk of injury. In addition, you can use it to improve power production capabilities, flexibility and stability.

Piriformis Stretch

The Piriformis Stretch is a dynamic stretching exercise for beginners, which focuses on reducing the risk of injury. Moreover, you can use it to improve power production capabilities and flexibility.

Quick Carioca

The Quick Carioca is a dynamic stretching exercise for beginners and it focuses on reducing the risk of injury. Additionally, the stretch improves power production capabilities and flexibility.

Single Leg Romanian Deadlift

The Single Leg Romanian Deadlift (RDL) is a dynamic stretching exercise, which focuses on reducing the risk of injury. Moreover, use it to improve power production capabilities, flexibility and stability.

SL RDL and Quad Stretch

The Single Leg Romanian Deadlift (RDL) with Quad Stretch is a dynamic stretching exercise for professional athletes, which focuses on reducing the risk of injury. In addition, you can use the stretch to improve power production capabilities, flexibility and stability.