This Tuesday’s tennis training technique is one of the absolute best stretches for tennis players. It was shown during Season 2, Episode 1 of the Netflix docuseries “Break Point.” Aryna Sabalenka is seen performing a variation of the Figure 4 stretch immediately before a match against Magda Linette at the Australian Open.
Tennis is a sport of agility, power, and endurance that places significant demands on the body, particularly on the hips. The “Figure 4” stretch is fabulous for players who want to enhance flexibility, prevent injuries, and improve performance on the court.
The Figure 4 stretch primarily targets the hips and glutes. Those are crucial areas during explosive movements such as sprints, lateral shuffles, and quick pivots. These muscles also contribute to balance and stability, which are essential for hitting accurate shots under the duress of intense physical rallies.
The standard variation of the Figure 4 stretch is done while lying on the back with both knees bent and feet flat on the floor. The right ankle is crossed over the left knee, forming a “4” shape with the legs. The hands then clasp the left thigh to pull it toward the chest to create the stretch in the right hip and glute area. This position is held for 20-30 seconds while breathing deeply. It should be performed on both sides for balanced flexibility.
In this clip, Sabalenka is performing a standing variation of the exercise by placing her leg on one of the railing fixtures in the pre-match waiting area at the Australian Open. An alternate supported standing variation crosses the ankle over the thigh while holding onto a similar object for stability. A third standing variation can be performed with no support at all, which is best for developing core balance.
If you’re not already regularly performing the Figure 4 stretch, I highly recommend adding it to your routine. The benefits extend beyond immediate flexibility to injury prevention and enhanced performance on the court. It is yet another example of an exercise that professional players do that is accessible to everybody.
