The final tennis training technique from Season 2 Episode 4 of the Netflix docuseries “Break Point” is lateral leg swings. Alexander Zverev is shown performing this move shortly before walking onto the court for a match at the French Open in 2023. A lateral leg swing is a great movement to improve hip mobility and flexibility for tennis players.
A lateral leg swing is performed by standing upright with the feet hip-width apart and grasping something for balance. Zverev is shown holding onto a railing, but on a tennis court, the net, a bench, or the fence is typically used. The exercise is performed by shifting all the weight onto one leg while keeping the other straight and slightly lifted. The lifted leg is quickly moved out to the side as far as comfortably possible, then returned across the body in the opposite direction. The swinging motion is repeated a few times before switching to the other leg.
A lateral leg swing is particularly beneficial for tennis players as a muscle activation exercise. It helps enhance hip mobility and flexibility, which is necessary for the quick lateral movements required by the sport. It warms up the hip flexors, adductors, and abductors, critical for rapid side-to-side movements. This exercise promotes better balance and stability, reducing the risk of injuries and improving overall agility during play.
Lateral leg swings are a key part of my warm-up routine before matches. I use this move primarily for injury prevention. If you have ever tweaked your hip when taking that first quick step to the ball, this move could have prevented that from occurring. It is a good move to add to your arsenal for that reason alone.
