Posts tagged "quadriceps"
Strength and Conditioning: Resistance Training – Back Squat

Strength and Conditioning: Resistance Training – Back Squat

In tennis conditioning the Back Squat is a compound exercise, which focuses on improving the synergy of the neuro-muscular system, strengthening of hip extensor & knee extensor musculature, body control & coordination, flexibility as well as improving skill & balance foundation for complex movements. Note: If the athlete has flexibility issues and/ or for teaching...
Static Stretching: Side-Lying Quad

Static Stretching: Side-Lying Quad

The Side-Lying Quad is a static stretching exercise, which focuses on improving flexibility of knee extensors (and hip flexors if applicable), reducing the risk of injury and aids in the muscle recovery process. Description Place floor mat on the ground Lay flat on the side with legs close together; the to-be-flexed leg rests on top...
Dynamic Stretching: Cross-Over Lunge with Heel Reach

Dynamic Stretching: Cross-Over Lunge with Heel Reach

The Cross-Over Lunge with Heel Reaches is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability utilizing no equipment. Description Stand up straight with feet shoulder-width apart Perform a cross-over move; right leg crosses over behind the left foot, stepping into a lunge while arms...
Dynamic Stretching: Forward Lunge and Ankle Reach

Dynamic Stretching: Forward Lunge and Ankle Reach

The Forward Lunge & Ankle Reach is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability utilizing no equipment. Description Look forward at all times Take a large step out with the left leg Drop right knee towards the ground in a controlled fashion until...
Dynamic Stretching: Lunge and Overhead Reach

Dynamic Stretching: Lunge and Overhead Reach

The Lunge & Overhead Reach is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability utilizing no equipment. Description Look forward at all times Take a large step out with the leading leg Drop trailing knee towards the ground in a controlled fashion until both...
Dynamic Stretching: Lunge and Twist

Dynamic Stretching: Lunge and Twist

The Lunge & Twist is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability utilizing no equipment. Description Take a large step out with the leading leg Drop trailing knee towards the ground in a controlled fashion until both knees are at 90˚ Rotate the...
Dynamic Stretching: Buttocks Kicks

Dynamic Stretching: Buttocks Kicks

The Buttocks Kicks is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, and improving flexibility utilizing no equipment.   Description Face forward Keep knees & feet inside the shoulders Kick yourself in the buttocks with the heels of your feet Knees point towards the ground Targeted Musculature Quadriceps...