High Knee Pulls With Dorsiflexion For Tennis | Exercise 5.13
Dynamic Stretching · Book exercise 5.13
Alternate knee pulls while drawing the raised foot’s toes toward its shin and rising onto the toes of the supporting foot. The raised ankle dorsiflexes; the supporting ankle plantarflexes during the toe rise.
Exercise Video
Technique Photograph
Execution
Step forward and pull one knee toward the chest with both hands below the knee. Flex the raised foot upward and rise onto the toes of the supporting foot during the pull. Release, step forward and repeat on the other side.
Targeted Musculature
Glutes · Gastrocnemius · Soleus · Hip flexors (iliopsoas) · Hip adductors
Purpose
Prepare the lower body through controlled movement before tennis practice or conditioning.
Book Technique And Related Exercises
During the knee pull, flex the foot and rise onto the toes, then return and repeat with the other leg. This adds ankle movement and balance to the basic high knee pull.
Continue with: High Knee Pull and Front Squat. These are related movements and progressions; choose them according to your training goal and ability. See the tennis conditioning book for the complete exercise guidance, and browse all dynamic stretches.
From the book: 5.13 High Knee Pulls w. Dorsi Flexion