The Side-Step to Diagonal Lunge is a calisthenic stability exercise for tennis players to improve dynamic stability, footwork, optimize power-production capabilities and flexibility.

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The Side-Step to Diagonal Lunge is an entry-level calisthenic stability exercise and hence can be used by beginners to improve skill & balance foundations for more complex movements.

The Side-Step to Diagonal Lunge integrates the side-step footwork into the diagonal lunge position seen during closed-stance ground strokes and hence mimics movement patterns during ground stroke rallies.

Rafael Nadal

Rafael Nadal

Learn more about why having great dynamic balance is important and take a look at Tennis Champions: What Separates Them From The Rest?

Before you engage in stability training you may want to take a look at Medicine Ball Training: Strengthen Your Core & Enhance Stability for more exercises and a sample medicine ball workout for advanced athletes.

Side-Step to Diagonal Lunge Description

Side Step to Diagonal Lunge

Side Step to Diagonal Lunge

  1. Stand with feet close together
  2. Side-step to the left
  3. Step into diagonal lunge position with the right foot; push chest out and look forward;
  4. Return to “Ready Position”
  5. Side-step to the right
  6. Step into diagonal lunge position with the left foot; push chest out and look forward;
  7. Return to “Ready Position”
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