Aryna Sabalenka is featured in Season 2 Episode 1 of the Netflix docuseries “Break Point.” That appearance included an extended montage of various training techniques used by the professional player. This week, we are focusing on a stretch she is seen performing on the floor of her hotel room. It is another great example of simple things that players at all levels can do to improve their tennis performance.
The 90/90 hip stretch is particularly beneficial for tennis players because it enhances hip internal and external rotation. Covering the court requires a wide range of motion in the hips as players move laterally, make quick direction changes, and lunge for the ball. Additionally, the 90/90 stretch helps maintain flexibility and reduce tightness in the hip muscles, thereby decreasing the risk of injuries.
The 90/90 stretch is performed by sitting on the floor with one leg at a 90-degree angle in front and the other leg behind, also at a 90-degree angle. The front shin is perpendicular to the torso, and the back shin is in line with the hip. When the starting position is achieved, the stretch is performed by gently leaning forward over the front leg, engaging the hips and glutes. The position is held for 30 seconds to a minute, then repeated on the opposite side.
Working the 90/90 hip stretch into your off-court training routine is a very simple addition that can improve hip mobility, increase court coverage, and reduce the risk of injury. It is a simple yet effective way to make a big difference in on-court performance and yet another example of how players at all levels can train just like the professionals.
