Warm Up and Cool Down Routine

Dynamic Warm-up:

1. Jogging with Progressive Arm Circles
2. Carioca (Shoulders square, rotate from hips down)
3. Knee-to Chest Tuck
4. Lunge with Reach Back
5. Side Shuffle
6. High Step with Trunk Rotation
7. Lateral Lunge
8. Leg Swings (F/B/S) 10 times Each
9. High Knees
10. Butt Kicks
11. Sprint 50/75/100% (Proper running form)

Shoulder Warm-Up

1. Scap Retractions (Elbow 90degrees, squeeze shoulder blades)
2. Rows (Shoulder down & back, chest up)
3. Straight Arm Pull-down (Elbows straight)
4. ER/IR (Elbow to the side of the body)
5. 90/90 ER & IR (Hand away from the body, elbow stationery)

Cool Down/Stretches> 30 seconds holds

1. Sleeper Stretch
2. Hamstring, Quadriceps, Calves, Chest/Shoulders
3. Seated Groin Stretch (Back flat lean forward from hips)
4. Pigeon (Hip Square)
5. Piriformis Strech (Strech lying on Back)
6. Hip Rotator Strech (Up & across, shoulders down)
7. Hip Flexor with Cross Arm Body

Source: USTA Player Development