Begin your warm-up at your own pace
Try three gentle activities, notice how they feel and prepare for the first drill.
Start with what you will practise
Before picking up a racket, ask what comes next: a stationary net drill, movement across the court or a game? Your opening activities should lead towards that task. You can use a different pace and range of movement from your partner.
This lesson explores the beginning of a warm-up. Completing the examples does not mean you are ready for every stroke or for a full-speed game.
Make room to move
Choose a clear, dry area away from players who are hitting. Put rackets, shuttles and bags outside your path. Work alone, or take turns while a partner watches from outside the movement area.
Choose a short straight path with room to turn. Keep every movement comfortable. Shorten the path or make a smaller movement when needed; stop if a movement hurts.
Try three activities
Use these counts to remember the sequence, rather than as targets to reach at any cost.
- Walk and turn. Take eight small steps forwards, stop, turn to face the way back, then walk eight steps back. Repeat once if comfortable. Begin easily; you may make the second trip a little livelier. Always turn before returning, rather than walking backwards.
- Move your arms gently. Stand with room around you and let your arms hang comfortably. Slowly bend and straighten both elbows four times. Then make four small shoulder rolls backwards, keeping your arms relaxed. Stay within an easy range; do not force a larger circle.
- Step sideways and pause. Take two small side steps to the right, then stop. Take two to the left, then stop. Repeat that right-and-left sequence once if comfortable. Keep your feet apart without crossing them. Look at the clear space before moving; there is no jump or racket swing.
Pause whenever you need to. A partner can describe one thing they noticed, such as a crowded path or a controlled stop; they do not decide how your body should feel.
Choose the next step
Say which movement felt easy and which you would make smaller next time. If you are comfortable, continue your warm-up towards the first drill: for example, a few gentle steps to the side you will use, before adding a racket and easy feeds.
Ask the person leading the session how to build towards the planned activity. The opening sequence has no pass mark and no fixed duration for everyone.
General practice advice: play within your limits and stop if something hurts.