This week’s “Tennis Training” topic is inspired by another exercise that appeared briefly during the Netflix docuseries ‘Break Point.’ During Episode 5 of Season 1, Ajla Tomljanović is seen performing High Knee Skips. This plyometric movement has a lot of benefits for tennis and is a staple in training for the sport.
High Knee Skips are performed by quickly bringing each knee toward the chest with a small jump when alternating the legs. It is a simple exercise that doesn’t require any equipment, but it is an effective way to quickly activate both the leg and core muscles essential for playing tennis.
Based on the show’s context, Tomljanović appears to be using the movement during a pre-match warmup. High Knee Skips are also useful as a short cardio burst in interval training. Alternatively, the movement can be interleaved between resistance training exercises in a cross-training scenario.
High Knee Skips activate the quads, hamstrings, calves, glutes, and hip flexors. In addition to muscle activation and conditioning benefits, the move also engages the core muscles and develops the balance and stability required for arriving at the ball in a position to hit effective tennis shots. The plyometric aspect of this exercise can also contribute to improved power in the leg muscles.
High Knee Skips are effective as a warmup exercise for tennis. Used off-court, the movement can also boost cardiovascular fitness, and strengthen the abdominal and lower-body muscles. It is a great move to include in your tennis training arsenal.
