Lately, I have noticed a lot more tennis players performing muscle activation exercises shortly before taking the court for their matches. That may be a side effect of the lengthy series of posts I ran over the past couple of years featuring the exercises glimpsed in the background of the Netflix docuseries Break Point. It is also possible that tennis media coverage has recently changed by adding more cameras around the venue. Regardless of the reason, I am here for the increased visibility into how players get ready to compete.
Last weekend, Tennis Channel coverage of the Miami Open treated us to a resistance band exercise performed by Danielle Collins shortly before she took the court for her Round of 16 match against Aryna Sabalenka. In the pre-match warmup, Collins is seen retrieving a green mini-band resistance loop and performing scapular retractions.
A scapular retraction with a mini-band loop is an upper body exercise that targets the muscles that pull the shoulder blades back and together. Using a mini-band adds resistance, which encourages proper engagement of the stabilizing muscles. Scapular stability is essential for tennis players to maintain shoulder health under the high-intensity repetitive motions demanded by tennis strokes. Proper activation of these muscles helps create a strong foundation for the shoulder joint, reducing the risk of injury and enhancing the efficiency of the kinetic chain during play.
Collins performs her version of the scapular retraction with a mini-band by placing the loop around her wrists and positioning her arms in front of her body at about shoulder height. From that position, the movement is performed by gently pressing both hands outward against the band to create tension. That activates the shoulder stabilizers. The key to this exercise is maintaining the tension as the shoulder blades are slowly drawn back and together. The chest naturally opens as the scapulae retract, and the movement is done in a controlled manner to ensure proper engagement of the upper back muscles.
I don’t think I have ever written about mini-bands before. I have a complete set, but I tend to use the lightest resistance loop the most. As far as resistance bands go, the mini-bands are the ultimate in portability. They are easy to carry in a racquet bag as they do not take up much space and add negligible weight. I also routinely carry a loop when traveling on business.
Watching pros like Collins incorporate specific pre-match exercises into their warmups offers a valuable glimpse into how elite players prepare their bodies for competition. These behind-the-scenes moments aren’t just interesting—they’re instructive. They remind us that physical preparation is a critical component of performance, not just something reserved for injury recovery or off-season training. Scapular retractions prime the shoulder stabilizers so they’re activated and ready to support the explosive, repetitive motions of serving and groundstrokes. It’s no coincidence that Collins makes this exercise part of her pre-match routine.
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For recreational players and aspiring athletes alike, incorporating just a few minutes of targeted resistance band work can make a meaningful difference. Not only does it help prevent shoulder injuries, but it also sets the tone mentally and physically for stepping on court. Preparing like a pro doesn’t require professional-level resources, just a bit of intention and the right tools. A mini-band loop is inexpensive, ultra-portable, and versatile, making it easy to take cues from the best in the game. Shoulder health is the key to longevity in tennis. This simple exercise could be your secret weapon for staying strong, mobile, and match-ready all season long.
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