Tennis Basics: Lower Body Mobility

As you move forward in your journey to higher levels of tennis – fitness and keeping your body injury free become your biggest goals. One of the most important factors in keeping your body in top shape is increasing your Range Of Mobility (R.O.M).

Mobility, in sport terms, can be defined as the extent of articulate usable motion one can perform to their maximum possible flexibility.

Some players may be naturally flexible, or have a good range of motion, in one particular area. This generally does not translate to having a strong base for that particular joint, or body part. For instance, you may have flexible shoulders but not be able to do 3 sets of 10 pushups.

In tennis, a player should be able to perform a motion with one, two, three or four joints in a row with ease, flexibility and strength.

In this post we will share some of the basic drills and tests you can do to self assess where you stand on your Lower Body Mobility.

1. Tennis Specific Lunge

This lunge helps you gain tennis specific movements for your hips and knees, while assisting in gaining balance. It also involves your core to a certain extent. This targets your hamstrings, quadriceps, glutes and calf muscles.

Perform: 3 sets of 1 full rotation of lunges. Advanced (15 yrs+): Hold weights, 2.5 or 5 KG, and perform the workout. Can be done daily.

2. Hip Stretches

These group of stretches help in increasing the range of motion in your hips and also helps in making that area more flexible. Don’t worry if you can’t perform them all too well right away, continue doing them and you will see a gradual increase in your R.O.M.

Perform: 2 or 3 repetitions on each side, usually as a stretching exercise after your training. Can be done daily.

3. Seated Lunge

Kneeling on one knee, extend your leg out and have your back foot facing up. Stretch out your hips and feel the extension. Repeat on the other side.

Perform: 2 or 3 repetitions, usually as a stretching exercise after your training. Can be done daily.

BONUS: Raised Step Back, and Front

Stand straight up and lift your right knee sideways and rotate forward. Do the same on the left side. Step back with a similar rotation, by raising the knee up first and rotating it back. Perform on both sides.

This helps to keep your groin area strong by stretching and strengthening the muscles there.

Perform: 1 full court width. Start at doubles line and go forward to the opposite doubles line, use the step back to come back to your starting point.


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