Every warm up routine needs a gradual transition from the high shots down to the low shots levels in more than two steps.
 

• Stand at the short line and hit free flowing overhead down the line passes. Do this same free flowing overhead stroke from the dotted line and the back corner and slowly loosens up the shoulder from the top down.
   
• Next, work down to the next level of the body. Start to hit down the line passes with a sidearm stroke and hit passes between rib and shoulder height at the same three positions as the overheads.
   
• Start over with pinches, crosscourt and wide angled passes to warm up the shoulders and upper body some more and the different shot variations help to loosen the shoulders up in different rotational directions.
   
• Now go into hitting soft ceiling balls and lob serves on both wings to rest up the arm.
   
• After going through the soft shots routine, drive serve at medium pace speed and go for accuracy, rather than full power.
   
• Bend the knees and hits low passes from the three positions once more to near the finish of the warm up routine: down the line, crosscourt, pinches, and wide angled passes.
   

Then, go through your mental list of things that you must do well to win against the next opponent and formulate a basic game plan for success. Remind yourself to stay mentally focused and play physically loose.