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Tennis: Side lunges with pause

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DESCRIPTION

Player performs side lunges.
After going down player pauses for few seconds.
Player performs few sets of this exercise.

COACHING POINTS

Flexibility and strengths of legs are crucial factors that many times decide about quality of net play. Being at the net creates good opportunity to finish the point earlier but it also forces player to show good physical preparation. Flexibility is important while playing low volleys and strength is necessary to be able to play with good wide stance. This exercise improves both these areas so players should do it regularly to get ready for what is needed on the court.

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OFTEN USED WITH...

Split and cross:

The player stands with line between the legs. The player performs coordinated movement of split steps and crossovers in the fastest possible pace.

Agility & Fitness

Side-step Warm Up:

Players stand with cones either side of them, no bigger than 5m apart. Player starts in the middle and quickly sidesteps from left to right where the cones are.

Agility & Fitness

Sideways one leg hurdle:

The player stands sideways to the hurdles (right side). The player jumps sideways on right leg over the hurdles.

Agility & Fitness

Side lunges keeping low:

Lunge out to the side. Slowly lift the straight leg off the floor and bring it to meet the other leg, whilst staying in a low 1 legged squat position. Hold it for a second, lower it to the floor to take the weight and lunge out to the side again.

Agility & Fitness

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