SPORT SCIENCE - Professional Tennis Registry

Hamstring Walk - InchwormStart in a push up position with hands out in front of the body and legs straight. Keepshoulders back and head straight (head neutral position). Slowly walk toward the hands asfar as possible without allowing the knees to bend. Once the feet have reached as closeas possible to the hands and heels are pushed into the ground, slowly walk the hands outforward to create a new starting push up position. Complete multiple repetitions (5 to 10) ofthis movement.© iTPA © iTPASpiderman CrawlStand upright, then bend the knees and flex forward at the waist into a crawl. Keepshoulders and head straight(head neutral position). Take a small step with the left leg 45°forward/lateral. The hands are walked forward toward the left foot/knee. From thisposition, slowly bring the right hip around and crawl the right foot forward, and follow thesame process with the opposing leg. Keep butt and center of gravity as low as possible,while maintaining good posture and keeping head straight. Repeat this movement 10 to 15times for each leg.© iTPA © iTPAPTR Practical On Court Applications for Sport Science 39