Stretches for Tennis and Padel Players: Warm-Up and Cool-Down
Stretches for tennis and padel: a dynamic warm-up for quick lateral moves and a cool-down for shoulders, forearms, hips, hamstrings and calves.
By Ayoub Farid · · 2 min read
Tennis and padel combine quick side-to-side movement, lunges, rotation and repeated overhead and forehand swings. That puts demands on your hips, calves, shoulders and forearms. A good warm-up and a short cool-down make every session feel better.
Pre-match dynamic warm-up (6 minutes)
- Light jog and side shuffles: 1 min.
- Arm circles: 10 forward, 10 back.
- Torso twists: 10 per side.
- Leg swings, both directions: 10 per leg.
- Walking lunges with a twist: 5 per side.
- Lateral lunges (Cossack style): 5 per side.
- Ankle bounces and calf raises: 20.
- Wrist circles and forearm stretches: 30 s.
- Shadow swings, building to full speed.
Post-match cool-down (6 minutes)
Shoulders
- Cross-body shoulder stretch, 30 s per side.
- Doorway chest stretch, 30 s.
- Thread the needle, 20 s per side.
Forearms
- Wrist flexor and extensor stretches, 20 s each per side. See wrist stretches.
Lower body
- Kneeling hip flexor stretch, 30 s per side.
- Butterfly or frog stretch for adductors (lateral movement loads them), 30 s.
- Standing hamstring stretch, 30 s per side.
- Wall calf stretch, 30 s per side.
Common problem areas
| Area | Why | Focus |
|---|---|---|
| Elbow / forearm | Repeated gripping and impact | Forearm stretches, grip technique, equipment |
| Shoulder | Serves and overheads | Cross-body, doorway, strength for the rotator cuff |
| Calves / Achilles | Quick starts and stops | Calf stretches, gradual load |
| Adductors | Lateral lunges | Butterfly, frog, Cossack squats |
Persistent elbow or shoulder pain deserves a visit to a sports physio.
Padel-specific note
Padel involves lots of low positions and wall play. Hip and ankle mobility help you stay low comfortably. See hip mobility exercises.
Do it with Suppl
Use Suppl's dynamic moves (arm circles, torso twists, walking lunge with twist) before playing and Full Body Flexibility or Leg Flexibility afterward. The wrists and forearms library has 6 stretches for your racket arm.
Between matches in a tournament
When you play several matches in a day, keep moving between them: walk, do arm circles and leg swings, and do a few gentle static stretches for the forearms and calves. Save longer holds for the end of the day. Stay warm with a layer, drink water and eat something light. Before the next match, repeat a shortened dynamic warm-up so you start sharp.
Frequently asked questions
Should tennis players stretch before playing?
Yes, with a dynamic warm-up rather than long static holds.
What's the best stretch for tennis elbow?
Forearm extensor stretches are often used. Persistent pain needs professional advice.
How long should a tennis warm-up be?
About 5–10 minutes before rallying.
Do padel and tennis need different stretches?
Mostly the same; padel players benefit from extra hip and ankle work for low positions.