DJOKOVIC WARM UP

CHEATSHEET
………………………………………………………………………………...

The Best Warm Up Routine of the Pros

………………………………………………………………………………...

Djokovic FLEXIBILITY Secrets​: The BEST Warm Up Routine of the

PROS
www.racquetflex.com/warm-up
 Light Cardio

Be careful not to do anything too intensely at this stage of the warm-up.

Start with 10 to 15 minutes of light jogging or biking, OR…

USE THIS
5-MINUTE CIRCUIT

1. Jog 2 times around the court. You should be going slow and
steady.

2. Move back to the baseline and jog up to the net and backpedal
back. Do these 5 times up and back.

3. Switch to sidestepping to each side of the doubles line. Try to

keep an upright posture. Do these 5 times again.

4. Switch to some light carioca steps. Try not to move your upper
body and allow your hips to turn with your legs.

A light cardio warming up the body is something Djokovic makes sure to do

whenever he is getting ready to workout, practice, or match in order to reduce his
risk of injury as much as possible.

Djokovic FLEXIBILITY Secrets​: The BEST Warm Up Routine of the

PROS
www.racquetflex.com/warm-up
 Dynamic Stretching

All modern elite professionals will include a dynamic stretching routine in their
warm up.

Dynamic stretching is like regular stretching. But instead of holding at the

stretched position you would move around your range of motion.

Dynamic Stretching is Effective For 3 Reasons

1. Dynamic stretching movements like leg swings simulate the

movements and forces that you experience when you're strokes
and moving around the court.
2. In most dynamic stretching movements, you must exert the force
which warms the body and gets the blood and temperature flowing
to your muscles.
3. Dynamic stretching stimulates the nervous system and
improves your muscle reaction times.

KEY TIP

If you're holding your stretches for longer than 30 seconds, your

muscles might be weakened from it.

Djokovic FLEXIBILITY Secrets​: The BEST Warm Up Routine of the

PROS
www.racquetflex.com/warm-up
 Recommended Reps/Sets
10-20 reps of each (depending on your fitness level)
Do these 9 exercises consecutively without any rest if you can.

Jumping Jacks
This is great because you're warming up your legs, shoulders, and core.

Walking High Knees

Stand with your feet shoulder-width apart.

Now, bend your left knee up as high as you can without losing good posture.

After you reach the highest point, step forward and switch to the other leg.

Walking High Kicks

Stand shoulder-width apart again.

This time, kick your left leg up in front of your.

Try to go as high as possible without bending your legs.

As you kick your leg up, reach out with your opposite side hand and try to touch your
toes.

After touching, step forward and switch to the other side.

Djokovic FLEXIBILITY Secrets​: The BEST Warm Up Routine of the

PROS
www.racquetflex.com/warm-up
Burpees
Stand shoulder width apart.

Now squat down as low you can and simultaneously, lean your upper body forward
until your hands are at the ground

From this position, push off your legs and straighten them out until you're in a
push-up position

Right when your feet touch the ground bounce your legs back up and stand back up

To make this slightly more advanced, I like to add a push-up. Also, if you're into Yoga
like Djokovic is, you might be familiar with the downward dog position. Adding these
movements are great for stimulating your upper body.

Lunge with Side Bend

Starting shoulder width apart, step forward with your left leg into a lunge.

Your left knee should be bent about 90 degrees and your other leg should be
relatively straight.

As you lunge, take your right arm and reach over your head to the other side.

You should feel a stretch in your side abdomen.

From this full stretch position, push your leg to stand back up and switch to the
other side.

Reverse Lunge with Backward Reach

Start shoulder width apart and lunge forward again but this time, instead of
reaching sideways, raise both of your arms above your head.

From here, reach back behind you and to the left.

From the full stretch, return to standing back up and switch to the other side.

Djokovic FLEXIBILITY Secrets​: The BEST Warm Up Routine of the

PROS
www.racquetflex.com/warm-up
Low Side-To-Side Lunge
Start about two-shoulder-widths apart this time and hold your hands together in
front of your body.

Shift your body to the left. Your left leg should stay straight as your right knee bend.

Keep going down until your hips are at least parallel with the ground.

Make sure to keep an upright posture with your right foot flat on the ground.

Your left toes can come up depending on how low you go.

Inverted Hamstring
Stand on your left leg with your knee slightly bent to protect your ligaments. Your
arms should be at your side.

Raise your right leg back behind you. Your right leg and your torso should remain
completely straight.

Bend at your hips until your body is parallel to the ground.

As you raise your leg back, as your arms to the side with your palms facing down.

From this position, stand back up and switch to the other leg.

Inchworm
Stand shoulder-width apart and bend over to put your hands down about
shoulder-width apart.

With your hands on the ground, walk forward with your hands as far as you can
without bending at your back or knees.

At the full stretch, pause for a second and walk up forward with your feet until you're
back in the bent over position. Now, repeat this movement.

This works on your core, arms, and legs while stretching out the backside of your
body.

Djokovic FLEXIBILITY Secrets​: The BEST Warm Up Routine of the

PROS
www.racquetflex.com/warm-up
 Ballistic Movements
The last phase of Djokovic's warm-up includes a series of ballistic movements
specifically with the resistance band.

Straight Arm Half Rows

Start by facing the net with the band straight, and your arms straight out.

Now, with your hands facing back, pull the band down with one of your arms.

When you reach your side, go back up and alternate with your other arm.

Row with Rotation

Put your band straight in front of you again and except this time pull straight back
with one side.

As you pull, allow your upper body to rotate with your hips preferably staying stable.

Alternate about 10 times.

Back Fly’s
From your starting position, pull both arms out like you're trying to fly.

This one may be hard if you haven't worked out your back muscles.

Try to keep an upright posture without sticking your head forward.

Horizontal External Shoulder Rotation

With both arms bend at your side raise them until they're at slightly lower than a
90-degree angle.

From this position, try to pull the band back without moving your upper arm.

If you feel the burn in your back shoulder, loosen the resistance.

The muscle you're working on is weak and can easily be injured if you try to push it.

If it is too easy, try tying the band lowers down the net.

Djokovic FLEXIBILITY Secrets​: The BEST Warm Up Routine of the

PROS
www.racquetflex.com/warm-up
Shoulder Flexion
Now face away from the net with your arms at your side and slightly bent. Your
palms should also be away from the net.

From here, pull the band forward with both arms for a few inches

You should feel it in your chest and front shoulder

Tricep Extension
Now take your arms up above your head with your arms bent

From here, pull the band up by extending your arm. You want minimal movement
from other body parts since you're trying to target the tricep muscles here.

Chest Press
From this position take a small step forward with your dominant leg so that you can
lean forward slightly.

But make sure your core is engaged, and your back and neck are straight.

Raise your arms out to your side and bend them at a 90-degree angle

From here, push forward with your chest like you're doing a push-up

Internal Shoulder Rotation

Turn your body to the left until it's side way to the net

Now bend your right arm at a 90-degree angle while your other arm holds the band
stable.

From here, pull the band toward your chest with your right arm without moving
your upper arm

Here you're working on your internal shoulder rotator. You might feel a slight burn
somewhere inside of your shoulder.

Djokovic FLEXIBILITY Secrets​: The BEST Warm Up Routine of the

PROS
www.racquetflex.com/warm-up
External Shoulder Rotation
Without changing your body's position, now bend your left arm 90 degrees and tuck
it to your chest.

From here, pull the band just like you did before except away from your chest.

This will work your external shoulder rotator muscles.

Be extra careful with this exercise because your external shoulder rotator muscle is
tender.

Woodchopper
Lastly, clasp your hand in front of your chest with both arms completely straight.

Try to keep an upright posture.

From here, pull the band away from the net by twisting your trunk.

Try not to let your hips move.

After you're done with this side, do the last 3 exercises on the other side and you'll be
ready to pick up your racquet.

How much time to spend on implementing this routine:

No more than 20 minutes/day.

Djokovic FLEXIBILITY Secrets​: The BEST Warm Up Routine of the

PROS
www.racquetflex.com/warm-up
 Be sure to attend our upcoming live and completely free webinar!

We will cover:

The 3 Steps to Hit Effortless Forehands with Massive Power and Heavy
Topspin

Join Here

Djokovic FLEXIBILITY Secrets​: The BEST Warm Up Routine of the

PROS
www.racquetflex.com/warm-up