(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 in the quadruped position. Place the BLACKROLL between your hands and knees. Place your left arm on the roller under your body. Rotate the thoracic spine as far as possible. Bring your arm back, rotate in the other direction and stretch your arm towards the ceiling. Then switch sides.

Attach the SUPER BAND in front of you at hip height. Grasp the end of the band. Come into a unilateral kneeling position. Place the back knee directly under your hip. Activate your core and gluteal muscles. Pull your elbow back along your body. Return to the starting position.

Begin in standard push up position with arms together and feet apart. Put LOOP BAND around ankles. Walk sidewards by alternately moving arms and legs.

Place the BLACKROLL LOOP BAND around your hands in a standing position. The palms of your hands face inward. Your elbows are slightly bent. Move both arms to the side. Move your arms back 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 towards you. Take small steps to the side, always maintaining tension in the band.

Angle one leg while sitting. Place the calf of the stretched leg on the fascia roller. Lift your buttocks off the floor. Quickly roll out your calf.

Put the LOOP BAND around your hands. Bring it to pre-tension. Stand in a stable, upright position. Press the band over your head. Perform a backward lunge. Rotate your torso toward your front leg. Rotate your torso back to center. Then return to an upright stance.

Start in a shoulder-width stance. The knees are slightly bent. Hold the BLACKROLL between your hands stretched overhead. Push your pelvis back. Come forward with your back straight. Move back to the starting position.

Stand with feet shoulder-width apart and put LOOP BAND around thighs. Squat down until thighs are parallel to floor. Push outwards with thighs to prevent knees from bending inwards. Return to starting position.

Stand in a hip-width stance. The knees are slightly bent. Make small jumping movements on the spot.