The Dynamic Cross Over Lunge Stretch warms up the knee and hip musculature you use during closed stance stroke production.
The dynamic cross over lunge stretch prepares you for explosive movements, reduces the risk for injury and improves flexibility.
Find out more about the benefits of a proper warm up routine.
Because the cross over lunge stretch has a dynamic component to it you also can improve stability for groundstrokes while warming up.
To increase the degree of difficulty and increase dynamic stability requirements simply speed up the cross over move.
Regardless of the speed always make sure that you do the cross over lunge in perfect form and in a controlled fashion so you don’t lose stability.
Cross Over Lunge Stretch 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, especially during the lunge, so that you can maintain dynamic stability throughout the stretch.
Advanced athletes can speed up the action and maintain a narrow base during the lunge position 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.
Cross Over Lunge Stretch Description Summary
- Stand up straight; feet are shoulder width apart
- Perform a cross-over move; right leg crosses over behind the left foot, stepping into a lunge; keep weight on the heel of front foot (left foot)
- Move trailing foot (right foot) in line (parallel) with left foot; feet are shoulder-width apart
- Cross over with left foot behind the right foot, stepping into a lunge; keep weight on the heel of front foot (right foot)
- Move trailing foot (left foot) in line (parallel) with right foot; feet are shoulder-width apart
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 and hips and you are ready to go!
Here are a few suggestions:
- Dynamic Abductor and Adductor Stretch: Bilateral Lunge
- Dynamic Glute Stretch: High Knee Pull
- Straight Leg Kicks Dynamic Hamstring Stretch
Other Static Hamstrings, Quad and Glute Stretches For You
Apart from the dynamic cross over lunge stretch we have some other static stretches for you that target the muscles acting on the knee and hip.
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: