The Social Players Five-Minute Warm Up
The crazy thing about the five-minute warm up is that it is not really enough time to warm up anything. The pro's get a five minute warm up but they have already warmed up on outside courts and also have ball boys and between four and six balls to use. Often we have only two balls and depending on your opponent's form you may be picking up balls for the majority of that five minutes and officials may be leaning on you to start your match as well.
Really though, your warm up should have taken place at least a half hour prior to walking out on court to play. Most injuries can be attributed to an insufficient warm up. Often however we find ourselves under time pressure and simply must walk out on the court cold. Now I'm sure you're not playing for sheep stations but if you can get the upper hand early through a methodical warm up then well and good. Here are a few suggestions for warming up quickly and intelligently.
Try to get active both mentally and physically even if you can't get on court to warm up. Gee yourself up mentally and force a spring into your step with a light jog and stretching. (Stretch your ankles and wrists as you drive to the courts or even better walk to the courts if it's not too far)
Have a few options worked out in your head before you step on court regarding wind, sun, and serve/return. eg . I like to serve my first game without the sun hindering me (if the sun is an issue) so if my opponent wins the toss and serves I choose the end with the sun in my face. If I win the toss I serve and hope my opponent is thinking the same thing.
Breathe deeply and couple this with getting your feet moving (happy feet). Exaggerate this if necessary to "spark up" then back off when you're happy with your movement. You'll find that this will get you honed-in and it also has a calming effect on the nerve.
To warm up with the wind at my back is my preference though it really is an individual thing. Some prefer to buffer against the wind so they can hit freely into it but for me I always feel like I'm trying to over hit when playing into the wind.
Don't use too much spin when you're warming-up. There can be a tendency for players to hit too safe trying to "win the warm up" or attempting not to give a bad impression that the opponent could possibly feed off. Try to hit out to the base line in order to groove your depth. Add more spin later if you choose but it's hard to stop spinning the ball if you start too heavy so build up slowly throughout the first few games if necessary.
After a few groundstrokes try and get to the net first. A few volleys can really get the blood pumping early in the hit-up and you will get extra ground shots when your opponent comes to net.
It is important to take plenty of overheads. You can use your overheads (or smashes) to prime your body for serving. Start slowly and maximise trunk rotation to promote good form.
Serving plenty of balls is a huge advantage. Save enough time to serve at least ten serves or more when possible. Go through all your serve types and vary the speed and placement so as not to let your opponent get too good a look at what you've got.
Preparation and psychology
The most important aspect and first priority of a warm up is to get comfortable and ready to play tennis in that environment. After that, the rest are just valuable extras and insights that could make your job easier.
The image you wish to convey is that of control and self-belief. I walk out on court first, choose the chair I want and move it to the angle I want. I measure the net, get the balls, and spin the racket. All these things give an impression of control, or that your running the show. You could also use the "third option" if you win the toss and that is to give the choice away which is always a great way to throw your opponent of balance even before you've hit the first ball.
Have all your gear sorted out so no extra time is spent trying to figure out what racket to use or putting on a new over-grip.
Look for weaknesses and strengths and take note of what you didn't see as players often try to mask their weaknesses. I played a match in Europe once where my opponent didn't take any volleys in the warm up. In the first few games that guy got to see more volleys than he had seen in his whole life. Also a good tip is to look for the flashy shot. These look good in the warm up but can collapse when things get tight.
It's really an on the day judgement call when deciding to serve or return first. If you are really feeling out of it I would suggest you return first to allow yourself a couple of extra hits before you have to hold serve. It's also surprising how often you can achieve a break of serve early, which will totally change the match dynamic.
If I'm feeling good generally I like to serve first. I have a good serve and therefore I like to set the tone and take control of the match early. I also like to make my opponent feel like he has to play catch-up and there is always the five four advantage scenario allowing you to try to break for the set first.
Focus on yourself first when you're warming-up. Try to take in information from your opponent peripherally and practice doing it each time you play. Soon you'll realise the match starts way before the first point is played.
Good Luck
The Tennis Coach