SPORT SCIENCE - Professional Tennis Registry

Trunk Twists with Rotational Lunge - HelicoptersStand with a wide base, feet more than shoulder width apart, with arms straight out to thesides. Turn to the right, bend the knees, and lower the body as if hitting a groundstroke.The feet may turn slightly. Arms will swing low and around the body. Keep arms fairlystraight. Turn back and straighten up at the same time to original position. Turn to left andrepeat the movement on that side. Turn back and straighten up to the original position.Start with a slow, controlled tempo with slight knee bend. Complete about 12 to 16 reps.The last few can be faster and with deeper knee bend.Rapid Response Base RotationsStart in a ready position with feet shoulder width apart, knees slightly bent, and armsslightly out to sides. Quickly hop and, while airborne, turn the feet about 30° to 45˚ to theright. Quickly rotate 60° to 90˚ back to the left (should be turned 30° to 45˚ to left). Quicklyhop back to the right. Turn over of the feet and contact time with the ground should be veryquick. Small arm swings and torso turn should be in the opposite direction of the feet turn.Do for about 15 to 20 seconds, then repeat.PTR Practical On Court Applications for Sport Science 41