The Dynamic Bilateral Squat with Trunk Rotation Stretch is a total body dynamic stretching exercise for tennis players.
Its main focus is to prepare you for explosive movements on the tennis court during stroke production and lateral movement along the baseline.
By increasing muscle tissue temperature the dynamic bilateral squat with trunk rotation stretch optimizes power-production capabilities, reduces the risk of injury and improves flexibility and stability.
If you are interested in more details check out the benefits of a proper warm up routine.
Bilateral Squat w. Trunk Rotation 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 trunk rotation, so that you can maintain dynamic stability throughout the stretch.
Advanced athletes can speed up the action and maintain a narrow base during the squat 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.
Bilateral Squat w. Trunk Rotation Stretch Summary
- Stand straight with feet close together
- Step sideways with the left foot until both feet are shoulder-width apart
- Bend both knees until they are at 90˚; knee must not move beyond toes
- Rotate trunk to the left and to the right
- Extend knees and move feet close together
- Side-Step
- Step sideways with the right foot until both feet are shoulder-width apart
- Bend both knees until they are at 90˚; knee must not move beyond toes
- Rotate trunk to the left and to the right
Targeted Musculature
- Hip Adductors
- Hip Abductors
- Piriformis
- Glutes
- Obliques
“Illu trunk muscles“. 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, hip and core and you are ready to go!
Here are a few suggestions:
- Dynamic Glute Stretch: High Knee Pull
- Butt Kicks Dynamic Quad Stretch
- Single Leg Romanian Deadlift Dynamic Stretch
Other Static Glute & Oblique Stretches For You
Apart from the dynamic bilateral squat with trunk rotation stretch we have some other static stretches for you that target the muscles acting on the 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:
