The dynamic forward and reverse lunge stretch enhances dynamic stability and warms up the musculature used during closed stance groundstrokes.
The dynamic forward and reverse lunge stretch prepares you for match play by emulating the movement mechanics during stroke production, where you are lunging forward.
Since the forward and reverse lunge is very dynamic you have to shift the center of mass in a controlled fashion, which allows you to enhance dynamic stability capabilities.
At the same time this dynamic lunge stretch prepares you for explosive movements, reduces the risk for injury and improves flexibility by increasing muscle tissue temperature.
Forward and Reverse Lunge Progression
Implement the stretch into your dynamic stretching routine prior to your training or workout. This is also a great time to mentally prepare yourself.
Make sure you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, athletes are not focused and they just go through the motions. They become sloppy. Especially when it comes to maintaining dynamic stability.
Here are the progression levels:
- Beginner: look down during the action
- Advanced: look forward during the action & increase speed
- Professional: close your eyes
As a beginner you want to perform the stretch in a controlled fashion, especially during the lunge, so that you can maintain dynamic stability throughout the stretch.
Advanced athletes can speed up the action and maintain a narrow base during the lunge position to increase the dynamic stability requirements.
Professional athletes can close their eyes during the action. That makes it even more difficult to maintain dynamic stability throughout the action.
Forward and Reverse Lunge Description Summary
- Stand straight with feet close together
- Step into a forward lunge with the left foot until left knee is at 90˚; knee must not move beyond toes
- Push-off with the left foot and step into reverse lunge without moving the right foot; right knee is at 90˚
- Step into forward lunge again
- Repeat & switch
Targeted Musculature
- Glutes
- Quadriceps
- Hamstrings
“Gray1239“. Licensed under Public Domain via Wikimedia Commons.
More Dynamic Stretches
Of course we have more great dynamic stretches that you can do before you start playing tennis to get yourself prepared and ready for action.
Simply chose 6-8 dynamic stretches for your dynamic stretch routine that warm up the major muscle groups of the legs and hips and you are ready to go!
Here are a few suggestions:
- Lunge & Overhead Reach Dynamic Stretch
- Single Leg Romanian Deadlift Dynamic Stretch
- Duck Walk Dynamic Stretch
Other Static Stretches For You
Apart from the dynamic forward and reverse lunge stretch we have some other static stretches for you that target the muscles acting on the knee and hip.
You can use these stretches during the cool down once you are finished with your match or training session.
Simply click on them to learn more or watch the videos:
Training Zone
In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:
