Our sequential march examining each training technique that made a cameo appearance during the new Netflix documentary “Break Point” advanced forward 10 seconds this week. 24 minutes and 50 seconds into S1E2, Carlos Alcaraz is seen performing a warmup exercise shortly before walking out for what ultimately turned out to be an epic 5-set match at the 2022 Australian Open against Matteo Berrettini.
Alcaraz was hopping around with the kind of active footwork required to move his body into position to hit a tennis ball. Periodically he would quickly transition into a torso twist with a lunge. He then held that pose for a brief moment before quickly straightening back up to resume the light footwork. I believe that an off-camera coach was prompting each lunge, including the direction.
This clip was taken long before the recent spate of injuries that have kept Alcaraz out of tournaments. Last November, he tore an abdominal muscle that forced him out of the ATP Finals and Davis Cup. His physical style of play puts him at great risk of injuries of this nature. I suspect that the selection of this particular exercise was curated specifically for Alcaraz due to his inherent susceptibility to strains in his core.
The torso is heavily involved in the kinetic chain as the body coils and uncoils to hit a tennis ball. The Torso Twists with Lunge activates and loosens the muscles involved. It also builds muscle memory required for the player to get low for the ball.
I also believe there is a positive mental aspect to this exercise as well. When tension occurs in a tennis match, one of the visible physical effects is late racquet preparation. The way Alcaraz is performing this drill, he is priming himself to fire into the proper hitting position quickly. That potentially turns racquet prep into a reflex.
Torso Twists with a Lunge, combined with active footwork, is an excellent activity to perform while waiting for a court assignment. It keeps the blood flowing and the core of the body loose. “Break Point” is turning out to be a treasure trove of exercises that all tennis players should consider adding to their repertoire.
