The Alternating Diagonal Lunge MB Trunk Rotations is a balance exercise for pro athletes to activate the core and improve body control, balance and coordination.

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Core activation, body control, balance and coordination are important during stroke production and hence should be emphasized regularly during training to gain performance improvements.

If you like more information on core training, including sample workout videos, take a look at Why Core Training for Tennis Players is Important.

Alternating Diagonal Lunge MB Trunk Rotations Description

Alternating Diagonal Lunge MB Trunk Rotations

Alternating Diagonal Lunge MB Trunk Rotations

  1. Hold a medicine ball (MB) naturally in both hands in front of the trunk
  2. Take on athletic stance position; knees and hips are slightly flexed; upper-body is straight
  3. Side-Step to the left
  4. Step into diagonal lunge position with the right foot; distribute weight through the heel (flat footed); knees and hips are flexed at 90˚; back remains straight; maintain neutral head position; keep looking forward
  5. Raise arms to shoulder-level and hold a medicine ball (MB) in both hands in front of the trunk; elbows are slightly flexed; lean forward with the upper-body
  6. Rotate the trunk all the way to the left until shoulders are perpendicular to the object/partner(or as far as possible); both elbows remain in initial position; maintain neutral head position; keep looking forward
  7. Hold position for 1 second
  8. Rotate the trunk all the way to the right until shoulders are perpendicular to the object/partner (or as far as possible); maintain neutral head position; keep looking forward
  9. Hold position for 1 second
  10. Return to starting position, side step and step into another lunge leading with the left foot
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