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Dynamic Stretching · Book exercise 5.31
Total-body dynamic stretch from Advanced Concepts of Strength & Conditioning for Tennis.
The video shows the lunge and downward reach on both sides. Use the book for the full ankle-reach range.
Look forward and step the left leg into a large forward lunge, lowering the trailing knee until both knees are near 90 degrees. Keep weight on the front heel. Rotate the torso to the right and reach the rear ankle, return to standing, then progress into the next lunge and repeat to the other side.
Glutes · Quadriceps · Hamstrings · Hip flexors · Obliques
Reducing injury risk · Supporting power production · Improving flexibility · Improving stability
Book difficulty: 3. This is the book’s exercise difficulty scale, not a promise that every athlete at a named experience level should perform it.
Lunge forward, rotate toward the trailing leg and reach toward its ankle, then stand and repeat on the other side. The book lists both forward/reverse lunge and lunge and twist as prerequisites.
Continue with: Forward and Reverse Lunge and Lunge and Twist. These are related movements and progressions; choose them according to your training goal and ability. See the tennis conditioning book for the complete exercise guidance, and browse all dynamic stretches.
From the book: 5.31 Forward Lunge & Ankle Reach
