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Tennis: Side lunges keeping low

Great drills and practices thank you. Have used to great success for...

Steve, Clayesmore Prep School

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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.

COACHING POINTS

Try to stay low throughout- if possible don't come up when the legs are together, tempting as it may be when the muscle burn starts!
Upper body needs to stay fairly upright, as it would in a game situation.

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OFTEN USED WITH...

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

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

Sideways lunge with resistance band:

Tie a knot in a resistance band so that there is a hoop at one end big enough to fit around a person.

Fasten the resistance band to the net post. Have the player step into the hoop and walk out until the band is stretched.

Perform a sideways lunge towards the netpost and push back up.

Agility & Fitness

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