Today’s post features a training exercise glimpsed during Season 2, Episode 5 of the Netflix docuseries Break Point. That episode spotlighted the struggles of Jessica Pegula and Maria Sakkari to get over the top to win tournaments in 2023. Shortly before the two players took the court for a semi-final head-to-head matchup at the Mubdala City Open, Sakkari is shown performing high knee lifts before transitioning to a gentle jog.
High knee lifts engage multiple muscle groups and are an ideal addition to a muscle activation routine. This movement targets the hip flexors, glutes, hamstrings, and core, promoting lower body strength and stability. It also elevates the heart rate while warming up the joints and muscles before intense activity. High knee lifts prime the body for quick and agile bursts of movement.
This exercise is beneficial for tennis players because it prepares the body for the dynamic footwork and explosive lateral movements required on the court. Activating the hip flexors, glutes, and core contributes to balance and stability, which are crucial for maintaining control during quick directional changes. The elevated heart rate achieved through high knee lifts also provides an ideal warm-up, allowing players to enter their matches or practice sessions fully primed for peak performance.
Sakkari’s gentle jog following the high knee lifts is an effective low-impact transition that further readies her body for match play. This gentle jogging motion allows her to mentally ease into game mode by simulating the rhythm of tennis, which involves high-intensity bursts of activity during points interspersed with lower-intensity times in between as the body relaxes and recovers.
Together, the high knee lifts and gentle jog provide a well-rounded routine that primes both body and mind for the demands of competitive tennis and reduces the risk of injury. Sakkari is specifically using this exercise so she can walk out onto the court exuding confident energy. Recreational players can also do the same thing to achieve those benefits.
