Serve To Win: Novak Djokovic’s life story with diet, exercise and motivational tips

by Novak Đoković

My recommendation: Do five minutes of light jogging or stationary cycling to ease your body into activity and raise your heart rate. Then go right into these dynamic stretching exercises. Do ten reps of each without resting (as your body becomes conditioned to these moves, you can increase the reps to fifteen or even twenty). It shouldn’t take you more than five minutes to run through them, and once you do, you should be sweating. That’s a good thing—you’re putting the warm in warm-up. Jumping jacks. You probably know how to do them, but if not: Stand with your feet together and your hands at your sides. In one simultaneous movement, raise your arms above your head and jump up enough to spread your feet wide, then quickly reverse the movement and repeat. Walking high knees. Stand with your feet shoulder-width apart. Keeping your shoulders back and your back straight, raise your left knee as high as you can and step forward. Repeat with your right leg. Continue to alternate back and forth. Walking high kicks. Stand with your feet shoulder-width apart. Keeping your knee straight, kick your right leg up and reach out with your left arm to meet it—as you simultaneously take a step forward. As soon as your right foot touches the floor, repeat the movement with your left leg and right arm. Alternate back and forth. Squat thrusts (a.k.a. burpees). Stand with your feet shoulder-width apart and your arms at your sides. Lower your body as deep as you can into a squat. As you squat d...