This week’s featured training technique is once again drawn from the Netflix docuseries Carlos Alcaraz: My Way. In this segment, Alcaraz performs a brief dynamic warm-up that includes a variation of an exercise often referred to as the “Frankenstein Walk.” It’s a simple but highly effective movement that prepares the body for explosive movement. It’s no surprise to see a player like Alcaraz, whose court coverage seems to defy physics, performing this move before a practice session.
The Frankenstein walk is a dynamic hamstring and hip flexor stretch. The walking version of this exercise is performed by standing tall with the arms extended straight in front at shoulder height. It mimics the Frankenstein classic movie monster’s outstretched posture. The aim is to step forward and kick one leg straight up, touching the outstretched hands without bending the knee. The movement is then repeated with another step and the alternate leg.
The variation that Alcaraz performs is a little more dynamic. Rather than simply walking forward, he takes three jogging stutter-steps between each kick. He is still alternating the leg while moving with control and without forcing the stretch. It’s a terrific way to activate the lower body, loosen up the hamstrings, and wake up the hip flexors before hitting balls.
The Frankenstein walk is an excellent warm-up move for tennis players at any level. Unlike static stretching, dynamic movements like this one prepare the body for the demands of quick starts, stops, and directional changes. It also promotes blood flow and helps reinforce proper movement mechanics.
One of the best ways to rehab an injury is to prevent it in the first place. Dynamic warm-up exercises, such as the Frankenstein walk, are simple and low-effort habits that can make a significant difference in keeping tennis players healthy and on the court. Prevention might not be as flashy as a running forehand winner, but it’s a winning strategy just the same.
