Click Here to Shop This Month’s Specials

Stretching Basics 

Stretching Basics with Tennis Specific StretchesFor many athletes, stretching is key to injury prevention and can be the difference between dealing with nagging injuries and playing with a sense of physical “freedom”. There are many perks to stretching. An important and obvious one is increased flexibility, which can improve your performance. A second important, maybe less obvious, benefit is it can also help cut back on muscle soreness/tightness which allows you to focus on your match and not how sore you feel from the day before.

Different Types of Stretching

Active: Active stretching is when you hold a stretch position for 30-60 seconds. This is the most common type of stretching and is a safe way to improve flexibility. Passive: Passive stretching is where you use an object to help you stretch such as a curb or a wall. For the most part, the object can do most the work. This is a good way to stretch if you have a limited range of flexibility and/or an injury that hinders you from effectively stretching on your own. Dynamic: Dynamic stretching is when you use momentum. In other words, it’s moving while you stretch, such as leg swings and arm circles. These make great warm-ups as they get your muscles warm and loose. Assistive devices: There are many assistive devices that you can use for stretching, as well. One of the more popular of these are bands, which come in various tensions. You can use them to stretch further than you would have been able to on your own.

Tips for Stretching

Don’t stretch cold muscles: This can cause a quick injury. Do a warm-up, like a fast walk or jog, before you start your stretches. Warm muscles are easier to move and stretch than cold muscles. • Hold your stretch for at least 30 seconds: To get the fullest benefit of a stretch, you should be holding it for at least 30 seconds. Of course, when you advance more and more try to hold it a little longer. If it is painful at all, don’t force it. Instead, lower the time you hold the stretch for and work up to the 30 seconds. • You shouldn’t feel (too much) pain: The point of stretching is to prevent pain, not cause it. It will be a little uncomfortable, as you push your muscles to their limits; you should feel a little tug or squeeze here and there, but you shouldn’t feel actual pain. If you do feel pain, simply go back to the point where you didn’t, and then hold the position. • Make stretching a routine: Add it into your regular workout or regimen. It’s important to be consistent with your stretching to increase flexibility, even if it’s just a few times per week.

Tennis-Specific Stretches

Now, as a tennis player, it would also be beneficial to add tennis-specific stretches to your routine in order to help prevent muscle fatigue or pain while you’re playing, and to improve recovery time afterwards. Naturally, tennis-specific stretches account for what are the most used parts of the body while playing tennis. Here are some tennis-specific stretches you can try out the next time you hit the court: Wrist stretch: Stretch your wrist with your palm facing out, and then with your palm facing in. Shoulder stretch: Stretch your shoulder by reaching your arm across your chest and holding it against the opposite shoulder. Tricep stretch: Bend your elbow behind your head like you are reaching for the middle of your back. Gently push down on that bent elbow. Hamstring stretch (with rope): Lay on your back and lift one leg up in the air so the bottom of your tennis shoe is facing flat towards the sky. Loop a strap, rope or stretching band around the ball of your foot and use it to pull your leg towards your body until you feel a stretch, and hold it. Your leg actually should not be perfectly straight, but you should also minimize the bend depending on your personal flexibility. Note the man’s leg in the image to see an appropriate bend for this stretch. You could also easily use a belt for this stretch. Figure 4 stretch: Lay on your back with both knees bent and feet on the ground. Pick up one leg and place the ankle of that leg at the mid-thigh of the other leg, making a 4. For some people, that will be enough of a stretch. If you do need to go deeper to feel the stretch, grab the hamstring of the leg still on the ground, and pull it towards your chest while still in the figure 4 position, and hold it.

Now that you know (or have been reminded of) the stretching basics you can put these tips techniques into action, no matter what physical activity you’re about to begin. If you’re going to hit the tennis court, or just get done playing, we recommend trying the tennis-specific stretches above.

We also want to hear from you! What tips helped you the most, whether new or a refresher? What are some of your favorite stretches to do before you hit the tennis court? Share on any of our social media pages.

If You Enjoyed This Article, You Might Enjoy…

Tennis Grip Types & How They Make a Difference in Your Game

Tennis beginners and experts alike know that the equipment they use during a match plays a very important role in…

The Benefits of Using a High-Quality Tennis Racquet

The tennis racquet you choose to use on the court is an extension of your body and a trusted companion that can make or…

Things To Know About Head Tennis Racquets

Those who strive for excellence on the court know that the choice of their racquet is paramount. As such, many turn to…

Shop Do It Tennis for All Your Pro Performance Tennis Gear

Shop Do It Tennis for All Your Pro Performance Tennis Gear

Explore Our Online Tennis Shop

Playing tennis isn’t just a pastime; it’s a lifestyle and an activity that brings excitement to a player’s life at all levels. Whether you’re just learning how to play the sport or competing in professional tournaments, you need equipment that can keep up with you on the court. This is where our collection of performance tennis gear can make all the difference. Do It Tennis is a tennis shop committed to your success in the sport. We’re an online tennis shop run by tennis players, for tennis players, so we know exactly what equipment can take your game to the next level. We offer the best selection and prices on performance tennis gear and accessories. We also have a wide range of pickleball and padel equipment for those interested in those two racquet sports. Browse our online tennis shop today to find the perfect combination of products for your athletic needs.

Tennis Racquets

Shop our huge selection of the best performance tennis racquets on the market featuring all the best-selling frames from all the top brands! Check out the most current technology in Babolat tennis racquets used by Rafael Nadal, Carlos Alcaraz, and Leylah Fernandez; Head tennis racquets, used by Novak Djokovic, Jannik Sinner, Alexander Zverev, Coco Gauff, and Bianca Andreescu; Wilson tennis racquets, used by Aryna Sabalenka, Stefanos Tsitsipas, Ons Jabeur, Alex DeMinaur, Elina Svitolina, Grigor Dimitrov, and many more; Yonex tennis racquets, used by Elena Rybakina, Naomi Osaka, Ben Shelton, Casper Ruud, Jessica Pegula, and Frances Tiafoe ; and Tecnifibre Tennis Racquets, used by Daniil Medvedev and the world’s number one, Iga Swiatek.

For help discovering which tennis racquet is right for your style of play, check out our tennis racquet F.A.Q. page.

Tennis Shoes

Take the wear and tear off of your knees and hips with a brand-new pair of tennis shoes designed for the high-impact nature of tennis. Don’t take just any pair of tennis shoes out on the court. Treat your feet right with tennis shoes made for your style of play. Get the latest technology for injury prevention with a Michelin outsole found in Babolat tennis shoes, the Ortholite Sock Liner found in K-Swiss tennis shoes, the DynaFit Upper found in Asics tennis shoes, the Adaptive lacing system on Adidas tennis shoes, and the Quicklace system specifically designed for Wilson junior shoes.

We also offer an extensive collection of shoes for pickleball, and shoes for padel.

Court Equipment

Do It Tennis carries the industry's largest selection of tennis, pickleball, and padel court equipment. Keeping your court in good condition, all year long, is easy when everything you need is at your fingertips. We sell tennis and pickleball court equipment packages; Har-Tru, Edwards, and Douglas tennis nets and posts, as well as Bakko and Rally Master backboards. For individual training, be sure to check out our selection of Lobster, Sports Tutor, and Playmate tennis ball machines. The Playmate tennis ball mower makes cleanup time a breeze. If you are a professional or want to save money in the long run, you can keep your racquet performing longer and save money with your very own tennis stringing machine.

Building it yourself? Then see our tennis court installation page for more information.

Tennis Bags

Keep it all with you whenever and wherever you need it. Order your new pro bag, 6-pack or tournament bag today! Check out all the latest Rafa, Pure, Evo, and Club Babolat tennis bags; Coco, Pro, Tour, Gravity, Extreme, and Radical, Head tennis bags, the Rackpack and All Vision Tecnifibre tennis bags, Pro and Team Yonex tennis bags; and the Tour, Team, Roland-Garros, US Open, Federer and Advantage Wilson tennis bags.

We also have a large selection of cute tennis bags for women who love to arrive at the court in style. Fashion meets function in these designer tennis bags from cinda b, Ame & Lulu, Cortiglia, Nice Aces and SportsChic.

A Large Selection of Tennis Apparel

It's not just about tennis racquets...

At Do It Tennis, our focus is to help you get the most out of your purchases so that you look and perform your best on the court. We offer a wide array of performance tennis apparel at great prices. The apparel brands we carry offer cutting edge technologies that are designed to provide a dynamic fit, all around protection and superior ventilation. Our women's tennis apparel collection includes women's tennis skirts, tennis shorts, shorties & tights, polos, dresses, tanks and warm-ups. Our men's tennis apparel collection includes tennis polos, tennis shorts, t-shirts, crew neck's, warm-up's and jackets. If you are looking for team tennis uniforms, we offer discounts of up to 20%. You can see our selection and prices in our team section.

For those who are looking for a deals on last season’s tennis apparel, check out our Clearance Sale Section with plenty of discounts on apparel items.

Read our Tennis Blog

Product reviews, tennis how tos, and tournament news

Long gone are the days of walking into your local Pro Shop and discussing each product with the owner. At Do It Tennis our commitment to our customers doesn't stop at checkout. Get the most out of your online shopping experience by visiting our tennis blog for up-to-date information on the latest products written by our team of tennis players who want you to get the right product for you budget, your game and your playing style.

Also found on our blog is a complete list of product videos. Images on the web often lack depth and perception, so our team of professionals endures the lights and camera to explore each product with you, describing the technology, advantages and/or disadvantages as they apply.

We always encourage our customers to participate, leave comments and provide suggestions on our blog, or visit our social media pages to join others in the tennis conversation.

Check Back Often for Promotions

Get great deals and offers on all the best tennis gear

We know that there are many places online to purchase your tennis gear. What makes Do It Tennis stand out from the rest, other than our stellar customer service and our commitment to knowledge is our constantly rotating promotions and offers.

From free shipping to free tennis bags, and 20% off to BOGO, this is your place to see what deals are running right now, what products on sale site-wide and what products have just been released.

sign up to receive our newsletter

By signing up you are confirming that you have read, understood and accept our Privacy Policy