Shortly before taking the court for the Women’s Singles Finals at Wimbledon in 2022, Ons Jabeur was shown on the Netflix docuseries ‘Break Point’ performing a warmup exercise known as “Butt Kicks.” This week also marks the end of the first full year of “Tennis Training Tuesday” posts inspired by the exercises glimpsed in the backdrop of the show. To mark where we are, this is the final scene where off-court training is depicted in Season 1, Episode 7.
Butt Kicks are often used as part of a dynamic warm-up routine before tennis matches or training sessions. The exercise engages the hamstrings and quadriceps, increases the heart rate, and improves blood flow in the muscles. It’s a great way to prepare for a match.
Performed at high intensity, Butt Kicks can also be used to build strength in the legs and improve balance and agility. When integrated as part of a larger aerobic workout sequence, Butt Kicks can be used to improve stamina and endurance over time.
Butt Kicks are performed by standing upright and bringing the heels up towards the buttocks in a quick and alternating fashion. With each repetition, the movement should be fluid and continuous, engaging the hamstrings and quadriceps. Depending on the desired training effect, Butt Kicks can be performed at varying levels of intensity.
Sometimes tennis players need a proverbial kick in the seat of the pants to propel them toward higher performance. With Butt Kicks, a player can self-administer a literal version of that idea. Beyond the borderline sophomoric humor, Butt Kicks are a terrific move for dynamic warmups in tennis and can have long-term benefits when performed regularly.
This is another example of off-court training done by the pros that recreational players can easily integrate into their tennis development process.
