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Side-Step to Diagonal Single Leg RDL

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

The Side-Step to Diagonal Single Leg RDL is an advanced calisthenic stability exercise. Advanced tennis players can use it to improve skill & balance foundations for more complex movements.

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

Rafael Nadal (c) by Phil Halfmann

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 Single Leg RDL Progression

If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.

Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability repetitively.

Also, don’t just progress with adding more weight. Instead maximize the speed and don’t look towards the ground while flexing the hip but keep your head up and look forward. All while maintaining perfect form.

If that’s still too easy then keep your head up and track and object/person while flexing the hip.

Here are the progression levels:

  1. Beginner: look down
  2. Advanced: look forward
  3. Professional: look forward & track an object/person

Side-Step to Diagonal Single Leg RDL Description

(c) by Phil halfmann - all rights reserved
  1. Stand with feet close together
  2. Side-step to the left
  3. Step into a diagonal Single Leg Romanian Deadlift (SL RDL) 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 SL RDL with the left foot; push chest out and look forward;
  7. Return to “Ready Position”

Related Balance Exercises

3 Way Single Leg Hand Reach
Alternating Single Leg Med Ball Trunk Rotations
Lunge Overhead MB Pull Over
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Training Zone

We provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.