(Padel) Tennis Warm-Up

Start in an upright standing position facing a wall. Place the BLACKROLL at neck height. Secure it with your wrists. Apply pressure with your forearms. Let your shoulder blades slide forward as a result. Push the BLACKROLL upward while maintaining pressure.

Start on all fours. Place the BLACKROLL between your hands and knees. Place your left arm on the roll beneath your body. Rotate your thoracic spine as far as possible. Bring your arm back, rotate in the other direction, and extend your arm toward the ceiling. Then switch sides.

Attach the SUPER BAND in front of you at hip height. Grasp the end of the band. Get into a one-legged kneeling position, placing your back knee directly under your hip. Engage your core and gluteal muscles. Pull your elbow back toward your body. Return to the starting position.

Get into a push-up position. Place your feet close together. Wrap the BLACKROLL LOOP BAND around your ankles. Move sideways by alternating steps with your arms and legs.

Place the LOOP BAND around your hands in a standing position. Your palms should face inward. Keep your elbows slightly bent. Move both arms out to the sides. Return your arms to the starting position.

Stand on the SUPER BAND and grasp it with both hands crossed. Stand upright and bend your hips slightly forward. Actively pull the band toward you. Take small steps to the side while maintaining tension in the band at all times.

While sitting, bend one leg. Place the calf of the extended leg on the foam roller. Lift your buttocks off the floor. Roll out your calf quickly.

Place the LOOP BAND around your hands. Pre-tension the band. Stand in a stable, upright position. Push the band overhead. Perform a backward lunge. Rotate your upper body toward your front leg. Rotate your upper body back to the center. Then return to an upright stance.

Start with your feet shoulder-width apart. Keep your knees slightly bent. Hold the BLACKROLL between your hands, which are stretched overhead. Push your pelvis back. Lean forward with a straight back. Return to the starting position.

Place the LOOP BAND around your thighs with your feet shoulder-width apart. Bend your knees. Your thighs should be parallel to the floor. Push your knees outward as you perform the movement. Return to the starting position.

Stand with your feet hip-width apart. Keep your knees slightly bent. Do small jumping movements in place.