Hip stability and mobility exercise 2: hip adduction & extension


For the last three weeks, I’ve been in Jupiter, Florida participating with Team Serena, helping arguably the greatest female tennis player in the history of the game prepare for the European clay court season. The clay surface increases the friction co-efficient (friction) of the tennis ball, when it hits the clay surface during serves and returns – allowing for a higher ball bounce and longer rallies – permitting players to have more time to make contact with the ball.

Our conditioning emphasis was footwork and fitness – with emphasis for stamina (each point) and endurance (longer duration of points) – along with emphasis on deceleration of the hitting shoulder and hamstrings, core, and mid-spine stabilization.

One key to successful movement to the ball relates to hip stability and mobility. Here are four weeks of world class tennis training.

Exercise 2: Hip Adduction and Extension

Set up in the same position as the hip rotations on “all 4’s.” This time lift one about 1 inch off the ground and against the resistance of the circle band alternate in and out short-range knee touches. Try 10, where each touch counts as one. Next, alternate extending the knees backward into extension then forward, while keeping the knees bent. Try 10.