Hip stability and mobility exercise 4: butt blaster & hamstring


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’s the fourth of four weeks of world class tennis training.

Exercise 4: Butt Blaster & Hamstring

Using the same light circle band, place around legs at the ankle level. Stand adjacent to a fixed object or wall for support. Bend one leg slightly and place body weight on that support leg. Using the other leg, extend the working leg back at a 45-degree angle – causing the outside of the butt (gluteus medius) to contract against the band resistance. Alternate an out and back motion. Try 10. Next, keeping one ankle in the band, place the other end of the band under the support leg, which acts as an anchor. Point the toe of the working leg to the ground. Pull up or curl that leg in a short range of motion, until you feel the hamstring contract. Try 10 short range of motion standing curls. Repeat with opposite leg. Be careful not to cause a spasm in the working leg.