The ten-minute Wimbledon warm-up

It's that time of year again, when 100,000 middle-aged would-be Andy Murrays dust off their tennis rackets, squeeze into their tennis shorts (how come they've shrunk so much since last year?), and sprint confidently onto the court . . . Only to limp off again 20 minutes later with a rolled ankle, pulled rotator cuff or lower back in full spasm.

At 20, a thorough stretch or warm-up is rarely a priority. And to be honest, at that age, our bodies can get away with it. As we get older, this attitude stays with us, but the ability to get away with it doesn't.

This 10-minute warm-up incorporates exercises that mimic the movements that you perform in a match, just at a much lower intensity.

The court lap
Always facing the net, run around your half of the court. (Forwards towards the net, sideways parallel to it, and backwards to the baseline.) Repeat 8-10 times, starting at a low pace and gradually increasing it.

Heel kicks
Once you've begun to up the pace a bit, add in two laps with heel kicks — you're aiming to hit your bum with your heels — during the forward and backward run. This will focus further on your quads (thighs).

High knees
After the heel kicks, add in high knees for the next two laps.

Walking torso rotation
Walk along the baseline. With each step lift the knee up and across your body, twisting the torso in the opposite direction as if to meet the knee, keeping your arms loose and letting them swing with the torso. Aim to work up the beginnings of a sweat, but don't overdo it. Save your energy for the serve and volley (or the lob and retrieve from the undergrowth).

David Higgins is co-founder of TENPilates (tenpilates.com).