Dynamic Stretching For Tennis

Dynamic stretching from the Performance Preparation section of Advanced Concepts of Strength & Conditioning for Tennis. These exercises prepare the lower body and total body through controlled movement before training and competition.

Lower-Body Dynamic Stretches

Begin with a range and pace that allow controlled movement. Select the exercises that prepare the next training task, then progress toward the speed and movement demands of that task.

  1. 5.12 High Knee Pull
  2. 5.13 High Knee Pulls With Dorsiflexion
  3. 5.15 Straight Leg Kicks
  4. 5.16 Single Leg RDL
  5. 5.17 Single Leg RDL And Quad Stretch
  6. 5.18 Standing Piriformis Stretch

Squat And Lunge Preparation

  1. 5.20 Squat Dynamic Stretch
  2. 5.21 Bilateral Squat
  3. 5.22 Bilateral Lunge
  4. 5.23 Forward And Reverse Lunge

Total-Body Dynamic Stretches

  1. 5.26 Squat And Overhead Reach
  2. 5.27 Bilateral Squat With Trunk Rotation
  3. 5.28 Bilateral Lunge With Trunk Rotation
  4. 5.29 Lunge And Twist
  5. 5.30 Lunge And Overhead Reach
  6. 5.31 Forward Lunge And Ankle Reach

Read the notes beside each video: the 5.28 clip omits the central-squat phase, and the 5.31 reference shows a partial reach toward the trailing leg.

More Dynamic Preparation Demonstrations

Choose The Appropriate Variation

The basic knee pull uses whole-foot support. The dorsiflexion variation adds a toe rise on the supporting foot while the raised foot draws toward its shin. Establish the single-leg hinge before adding the rear-foot hold of the combined quadriceps stretch.

Keep each movement controlled. A deeper reach or higher kick is useful only while the intended support and body position remain stable.


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