The Butt Kicks is a dynamic quad stretch that focuses on warming up the anterior thigh musculature for explosive movements on the court.
The butt kicks dynamic quad stretch is essential for tennis players since the quadriceps contribute in running and explosive jumps during the serve.
Because the quads can be involved in various knee injuries you should incorporate the butt kicks dynamic stretch to reduce the risk of injury, optimize power-production capabilities and improve flexibility.
Find out more on how to prevent knee pain and improve knee strength or watch the workout video.
Make sure you do the butt kicks in a controlled fashion going through full range of motion for 10 repetitions per leg while maintaining neutral pelvic position.
Butt Kicks Progression
Implement the stretch into your dynamic stretching routine prior to your training or workout. This is also a great time to mentally prepare yourself.
Make sure you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, athletes are not focused and they just go through the motions. They become sloppy. Especially when it comes to maintaining dynamic stability.
Here are the progression levels:
- Beginner: look down during the action
- Advanced: look forward during the action & increase speed
- Professional: close your eyes
As a beginner you want to perform the stretch in a controlled fashion so that you can maintain dynamic stability throughout the stretch.
Advanced athletes can speed up the action to increase the dynamic stability requirements.
Professional athletes can close their eyes during the action. That makes it even more difficult to maintain dynamic stability throughout the action.
Butt Kicks Description Summary
- Face forward
- Keep knees & feet inside the shoulders
- Kick yourself in the buttocks with the heels of your feet
- Knees point towards the ground
More Dynamic Stretches
Of course we have more great dynamic stretches that you can do before you start playing tennis to get yourself prepared and ready for action.
Simply chose 6-8 dynamic stretches for your dynamic stretch routine that warm up the major muscle groups of the legs, hip and core and you are ready to go!
Here are a few suggestions:
- Dynamic Glute & Calve Stretch: High Knee Pull with Dorsi Flexion
- Single Leg Romanian Deadlift Dynamic Stretch
- Bilateral Dynamic Squat Stretch
Other Static Hamstrings & Quad Stretches For You
Apart from the butt kicks dynamic quad stretch we have some other static stretches for you that target the muscles acting on the knee.
You can use these stretches during the cool down once you are finished with your match or training session.
Simply click on them to learn more or watch the videos:
In this section we provide you with some more workouts and training tips you may be interested in to optimize your training: