SPORT SCIENCE - Professional Tennis Registry

Lower Body ExercisesThere are many good exercises and the Rotational Medicine Ball Lunge (see Page 59) is onesuch drill. The following are a few more.Monster WalkPlace an elastic band (tubing is good) around the calves and assumean athletic position (ready position) with thighs parallel to the groundand the knees bent close to 90°. Take a small step to the right usingthe right leg, followed by a small step to the right with the left leg,returning the body to the starting position. Perform the appropriatenumber of steps to the right (6 to 20), then repeat for the samenumber of steps to the left. Activate the gluteus medius muscles inboth legs while maintaining an erect core posture.Variations: may walk laterally, forward or diagonally.© iTPAAlley HopsStart at corner of doubles sideline and baseline. From thisstarting point, jump with outside leg to the singles line. Fromthe singles line, jump on the outside leg toward the doublesline. Note that the speed variation (below) is a good drill in adynamic warm up. The stabilizing strength variation is harderand an excellent drill for leg strength.Variations:Speed Focused - explode as fast as possible fromdoubles sideline to singles sideline; more than 10 secondsfor speed focused training; less than 10 seconds for speed/endurance focused training.© iTPAStabilizing Strength Focused - jump as high as possiblefrom doubles line to singles line, then stick on the landing andhold on one leg for 2 seconds. This variation can be difficultsince it is a single leg jump, but by making the jump smallerand lower, less developed athletes can practice.PTR Practical On Court Applications for Sport Science 60