Do These 7 Easy Warm-Ups To Avoid Injuries

Do These 7 Easy Warm-Ups To Avoid Injuries

Here at Courtsite, we believe whether you’re a seasoned player or just someone who enjoys a couple of games on the weekend, warming up is essential. 

To help you get the most out of your warm-ups, we've collaborated with pro footballer Sunil Chandran. With years of experience on the field, he has seen firsthand how a proper warm-up can make all the difference in performance and injury prevention.

Why Is Warming Up Important?

Warming up isn’t just about getting your muscles ready; it’s about priming your entire body for the quick bursts of movement that racquet sports demand. Skipping a warm-up might seem tempting when you’re short on time, and we’re all guilty of doing it at least once! However, it does increase your risk of injury and in turn, can seriously affect your performance. 

Hip Mobility - 30 Seconds

First up, hip mobility, is a crucial part of any warm-up, especially for racquet sports. Therefore, proper hip mobility ensures that your range of motion will reduce the risk of strains and sprains.

  • Stand with your feet shoulder-width apart, arms by your sides
  • Slowly swing your legs, alternating from left to right

Light Jog and Side Shuffles - 30 Seconds

This power combo warms up your legs for what’s to come but also activates the lateral movements essential in racquet sports.

  • Find a distance you're comfortable and jog between the ends

Arm Circles - 45 Seconds

Sunil includes arm circles in his routine to loosen up the body further. They first act as a powerful warm-up, gradually raising your heart rate and boosting blood flow to the targeted shoulder region.

  • Stand with your feet shoulder-width apart, arms by your sides
  • Place your hand on your shoulder (refer to GIF) and make small circles. Ensure your back is straight.

Forward and Backward Lunges - 45 Seconds

This dynamic movement helps build strength and stability, essential for powerful and controlled movements on the court.

  • Stand with your feet hip-width apart.
  • Take a big step back with your right foot. Bend both knees, lowering yourself until your right knee is close to the floor. Repeat with left leg.

Pogo Jumps - 30 Seconds

This warm-up exercise is perfect to get your legs and ankles ready.

  • Flex your arms in front of your chest (refer to GIF) and jump

Single Leg Landing - 30 Seconds On Each Side

Train your balance and landing techniques! You also improve your overall balance and coordination—and help prevent injuries.

  • Stand with your feet hip-width apart, arms by your sides, and with enough open space in front of you. Make sure the flooring is not too slippery.
  • Leap to the right and land on one leg with your knee soft, ensuring it's aligned with your hips and toes

Quick Feet Drills on the Line - 45 Seconds

The final step to wrap up the warm-up boils down to quick feet drills. These drills are perfect for enhancing agility, speed, and reaction time.

  • Sprint where you are, increasing velocity toward the end

Remember: Don't Skip Warming Up! 

“The 5 minutes of warming up will always beat the weeks, months, or even years it might take to recover from an injury,” Sunil told us. “Even though it’s completely normal to skip your warm-ups, sometimes you get away with it… and sometimes, you don’t!”

Warming up might seem like an extra step, but it’s an investment in your body’s longevity and your game’s success.

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