BEFORE YOU HIT A BALL
What happens when you stretch a cold rubber hand too fast? It doesn’t stretch too easily and will probably break if you pull it hard enough. That’s exactly what can happen to your muscles if you don’t do some proper warm-up and stretching before you start to play.

There’s a very simple routine that should become part of your normal tennis time. It doesn’t take long but it will give you a great start.

THE WARM-UP
First, you need to get your heart pumping and your muscles loose and warm. Start running on the spot or go for a little jog. Take it nice and easy-you are not in a race. After a minute or two of this, you’ll be ready for some stretching.

STRETCHING
Work through each set of these stretches twice.

Legs
Stand with your hands on your hips. Put your right leg back, foot flat on the ground. Slowly bend your left leg until you feel a slight pull at the back of your right leg (in the calf muscle, just below the back of the knee) Hold the stretch for at least 10 seconds then change legs. Keep the back leg straight back foot flat on the ground.

Next, stand with hands on hips and your feet spread wider than your shoulders. Facing forward, bend your right leg and put most of your weight onto it. You should feel a slight pull on the inside of your left leg, above the knee. This time, keep both feet flat on the ground. Hold the stretch for at least 10 seconds, then change legs.

Stand with your legs together. Lift your right foot up behind you, towards your buttocks, and reach back to grab your right ankle with both hands. Keep your knees together and pull gently up with your hands. You’ll feel the stretch in the front of your right leg. Hold for 10 seconds, then change legs.

Trunk
Next, stretch the big muscles in the stomach, the back and the side of the upper body. This one’s a bit tricky, so check the illustration.

Sit down and put your left leg straight out in front of you. Put your right foot on the outside of your left knee, bending your right leg. Turn your shoulders to the left and put your left arm out behind you, hand on the ground. Now reach across with your right arm and put your right