By Kate Hanley

You’ve got a match in 30 minutes. Time to touch your toes, stretch your calves, and loosen your quads, right? According to recent studies, the answer is no. Researchers at the University of Nevada, Las Vegas, have found that holding stretches temporarily weakens muscles, reducing performance.

When it comes to preparing for physical exertion, there’s a new regimen in town: dynamic stretching. While static stretching requires you to assume a position and hold it, dynamic stretching lengthens muscles as you perform whole-body movements.

“Dynamic stretching before activity improves strength, power and speed, which are three of the most important physical attributes a player can have,” says Mark Kovacs, Ph.D., manager of sport science for USTA Player Development. Although research hasn’t conclusively shown why dynamic stretching is effective, Kovacs says that stretching as you move is uniquely suited to preparing for exertion because it increases the body’s core temperature, which warms muscles and boosts blood flow.

“The complexity of the movements also stimulates communication between the brain and the muscle fibers, which results in better speed, accuracy and power,” Kovacs says. The exercises improve balance and coordination as they help correct muscle imbalances that playing a one-sided sport like tennis can create. Dynamic moves also improve what Kovacs refers to as functional range of motion, meaning you can reach for those wide balls and your legs and arms will still be strong, even in an extended position. 

Static stretching has its time and place: immediately after a match or workout or in the evening when your strenuous activity for the day is over. “Holding a stretch increases your flexibility and your range of motion, which are both good things,” Kovacs says. “You just don’t want to do it before exerting yourself.” He recommends spending 10–30 minutes stretching post-workout and a few times a week in the evenings.

Here are five of Kovacs’ favorite dynamic stretches. Try a couple the next time you hit the court (some are a bit awkward, so you may want to do them in the locker room). You can also do the exercises on their own as a workout. Before you start, Kovacs advises that you do 5–10 minutes of cardio to warm up your body, such as riding a stationary bike, jumping rope or jogging around the courts, which will raise your core temperature and make the exercises more effective.

Spiderman
How to do it: Get in a crouched position on all fours with your knees off the ground. Staying as low to the ground as possible, crawl forward and step your right foot to the outside of your right hand. Pause briefly in that position before moving your hands forward and stepping your left foot to the outside of your left hand. Keep your hips low and continue crawling forward for approximately 36 feet, or the distance from doubles sideline to doubles sideline.
What it does: Stretches the hips, glutes and inner thighs as it strengthens the upper body. 

Side Lunge
How to do it: Stand with your feet together. Move your left foot straight out to the side and bend your left knee to 90 degrees, keeping your right leg straight and right foot flat on the ground. Lower your backside until it is level with your left knee and keep your chest upright, spine tall and shoulders down. Push off your left leg to come back to the starting position. Repeat to the right. Do 5–10 on each side.
What it does: Stretches the inner thighs and builds balance and coordination in the hips.

Straight leg march
How to do it: Stand with your arms straight out in front of you at shoulder height. Keeping your back and legs straight, walk forward by kicking one foot out in front of your body on each step, trying to touch your toes to your fingers. Draw your belly button in as you walk, keep your shoulders back, and look straight ahead. Go approximately 36 feet, or the distance from doubles sideline to doubles sideline.
What it does: Stretches the hamstrings, strengthens the core and improves balance.

Inchworm
How to do it: Bend forward and put your hands on the floor. Keeping your arms and legs as straight as you can, walk your hands in front of you until you are in a push-up position. Now walk your feet up to meet your hands. Repeat. Aim to travel approximately 36 feet this way, the distance from doubles sideline to doubles sideline.
What it does: Stretches the hamstrings and builds strength in the shoulder girdle. 

Scorpion
How to do it: Lie face down with your arms straight out to your sides. Bend your right knee, lift your right leg up, and, rotating your lower back, move your right heel as close to your left elbow as possible. Keep both shoulders on the ground and your upper body as still as possible. Do 5–10 on each side.
What it does: Stretches and increases range of motion in the lower back and hips. Improves range of motion in the obliques (the muscles that run along the sides of your abdomen), which can increase power on your serve and ground strokes.