Quick Carioca

Dynamic Stretching · Book exercise 5.25

Lower-body dynamic stretch from Advanced Concepts of Strength & Conditioning for Tennis.

Technique Photograph

Exercise Video

The video gives a compact crossing-step demonstration. Continue the full front-and-back sequence as described in the book.

Execution

Start in an athletic stance. Travel sideways with quick alternating cross-steps, passing the moving leg in front of and then behind the supporting leg. Keep the hips neutral throughout; do not rotate the hips to make the crossover.

Targeted Musculature

Hip adductors · Hip abductors

Purpose

Prepare lateral footwork and hip movement for groundstrokes.

Book Technique And Related Exercises

Book difficulty: 1. This is the book’s exercise difficulty scale, not a promise that every athlete at a named experience level should perform it.

Alternate front and rear cross-over steps while moving laterally, keeping the hips facing forward rather than rotating them. The book uses the drill to prepare lateral foot speed for groundstrokes.

Continue with: Lateral Squat and Lateral Lunge. 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: 5.25 Quick Carioca