Lateral Squat
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Lateral Squat

The lateral squat is an essential compound resistance training exercise to strengthen the hip abductors, hip- and knee extensors and enhance lateral movement abilities. Because the lateral squat is a compound exercise activating numerous muscle groups simultaneously, body control and neuromuscular system efficiency can be improved. Since the lateral squat emulates the movement characteristics seen…

Dynamic Cross Over Lunge Stretch with Heel Reach
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Dynamic Cross Over Lunge Stretch with Heel Reach

The Dynamic Cross Over Lunge Stretch with Heel Reach warms up the leg and trunk musculature that you use during stroke production in tennis. The dynamic cross over lunge stretch with heel reach optimizes the respective musculature for explosive muscle action such as seen when hitting groundstrokes. In addition this lunge stretch reduces the risk…

Dynamic Lunge and Ankle Reach Stretch
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Dynamic Lunge and Ankle Reach Stretch

The Dynamic Lunge and Ankle Reach Stretch warms up the musculature used when hitting groundstrokes in closed stance. The dynamic lunge and ankle reach stretch is a total body stretching exercise that you should include into your pre-match warm up routine because it prepares various muscle groups simultaneously. Its purpose is to prepare the musculature…

Lunge and Overhead Reach Dynamic Stretch
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Lunge and Overhead Reach Dynamic Stretch

The Lunge and Overhead Reach dynamic stretch warms up the musculature of the legs and trunk used during stroke production. The lunge and overhead reach prepares you for explosive movements on the tennis court, reduces the risk for injury and improves flexibility and dynamic stability by increasing muscle tissue temperature. Implement the lunge and overhead…

Dynamic Forward and Reverse Lunge Stretch
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Dynamic Forward and Reverse Lunge Stretch

The dynamic forward and reverse lunge stretch enhances dynamic stability and warms up the musculature used during closed stance groundstrokes. The dynamic forward and reverse lunge stretch prepares you for match play by emulating the movement mechanics during stroke production, where you are lunging forward. Since the forward and reverse lunge is very dynamic you…

Single Leg Romanian Deadlift Quadriceps Stretch
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Single Leg Romanian Deadlift Quadriceps Stretch

The Single Leg Romanian Deadlift with Quadriceps Stretch warms up the musculature of the anterior and posterior thigh used during sprinting and explosive jumping. Aside from preparing you for explosive movements on the court, the single leg Romanian deadlift and quadriceps stretch reduces the risk of pulling a muscle, improves flexibility of the hamstrings and…

Front Squat
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Front Squat

The front squat is a compound resistance training exercise to strengthen the knee- and hip extensors and prepare the athlete for more complex movements during Olympic lifts. Because the front squat is a compound exercise activating numerous muscle groups simultaneously, it improves neuromuscular system efficiency. In addition the front squat improves body control and flexibility…