I can see the light at the end of the tunnel. We have reached the last training exercise gleaned from the background of the “Under Pressure” episode from Season 1 of the Netflix docuseries “Break Point.” Frances Tiafoe is seen first performing lateral lunges. Later in the same scene, he also does a short yoga stretching flow. Both exercises were performed just before he took the court for his semi-final singles match at the US Open.
Alternating lateral lunges are a dynamic lower-body exercise that targets the muscles of the legs, hips, and glutes while also engaging the core for stability. This exercise is beneficial for tennis players because it mimics movement patterns used on the tennis court. It helps to improve agility, balance, and coordination in the side-to-side movements.
These lunges specifically target the muscles that are essential for quick changes in direction and maintaining stability during dynamic play. Strengthening and lengthening these muscles can enhance a tennis player’s ability to move efficiently across the court, reach for shots, and maintain a strong base for powerful strokes.
Alternating lateral lunges are an excellent muscle activation exercise for tennis players because they warm up and stretch the hips and glutes, which are used for explosive movement on the court. This enhances overall performance and reduces the risk of injury associated with sudden or repetitive tennis motions.
To perform alternating lateral lunges, start by standing with feet hip-width apart and hands on your hips or in front of your chest. Take a wide step to the right with your right foot, bending your right knee while keeping your left leg straight. Push your hips back as you lunge to the right, keeping your chest lifted and back straight. Hold the lunge for a moment, then push off your right foot to return to the starting position. Repeat the same movement to the left side, stepping out with your left foot and lunging to the left. Alternate sides with each lunge, focusing on a controlled movement and keeping your weight centered.
Later in the same scene, Tiafoe is briefly seen performing a yoga flow sequence. Starting from a standing position, he pulls one knee to his chest with his arms. He returns that leg to the floor and transitions into a low forward lunge. Tiafoe completes the sequence by putting one hand on the floor and moving into a T-spine rotation. It’s another great muscle activation sequence.
Including lateral lunges and yoga flows into your training routine can boost agility, stability, and mobility on the court. If you want to move like a professional tennis player and achieve your full potential, this dynamic exercise is a great way to start that journey.
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