1. Don't Skip Stretching
A stretch of the legs before you play tennis improves the power of your game because the power comes from your legs and your legs do a lot of lunging and reaching throughout the game. The more time you take to stretch also reduces the chance of injury and improves your recovery time. An excellent byproduct of stretching is your body can play tennis well into your golden years. Remember, always warm up the body before you stretch your muscles. It makes the whole process so much easier.
2. Give the Lower Leg a Tug
The lower leg area is just as important to stretch as the quadriceps and hamstrings. Begin by sitting on the court floor and bending your knee. This brings your heel to the inner part of the opposite thigh. Lean on the outer side of the thigh and calf of the flexed leg, toward the ground. Exhale and keep extending the leg as you lower the body from the hips and grab your foot. As a final stretch, turn your foot slowly, so the ankle goes upward. Hold the stretch for about 30 seconds and perform the same stretch on the other leg.
3. Don't Forget the Hammies
Stretching the hamstrings means more power in your lunges and reaches because the hamstrings support the quadriceps. This stretch is very fundamental and stretches the groin a little bit, too. You want to position your body in a squat pose with both feet flat on the court floor. Flex one of your knees as you place your weight on it. The other leg stretches out sideways while you grab the ankle of the flexed knee and the other ankle with the free hand. Breathe out and bring your entire upper body to the extended leg. If you are very flexible, your head should reach your knee. Hold the stretch for about 30 seconds and repeat the stretch on the other side of your body.
4. Stretch Those Quads
You'll be much better off if you stretch your quadriceps before you play tennis. Simply lie on your side and bend your knee while you bring the heel to the buttocks without compressing the knee. Breathe out and hold the stretch for about 30 seconds. Then roll over to the other side and do the same stretch. A way to make the stretch even more effective is to imagine pulling the tailbone in between the legs.
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