The Single Leg Romanian Deadlift Dynamic Stretch warms up the hamstrings for explosive knee flexion and hip extension used during the jump-phase of the serve.
Secondary to that the Single Leg Romanian Deadlift stretch reduces your risk for injury, improves flexibility of the posterior thigh musculature and enhances leg stabilizer action by increasing muscle tissue temperature.
Check out the knee flexion, hip extension and single leg landing during Roger Federer’s service:
Progression of the Single Leg Romanian Deadlift
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 so that you can maintain dynamic stability throughout the stretch.
If you are completely new to the single leg Romanian deadlift stretch then you can raise your arms sideways to facilitate your ability to maintain balanced throughout the movement.
Advanced athletes can speed up the action and extend their arms over the head 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.
Single Leg Romanian Deadlift Stretch Summary
- Stand on the left leg
- Lower the upper-body as far towards the ground as possible while the right leg goes up as far as possible behind you
- Maintain stability and hold stretch for a second
- Return with upper-body and right leg to normal position
- Stand on the right leg and repeat with left foot
Targeted Musculature
- Hamstrings
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:
- Dynamic Squat with Overhead Reach Stretch
- Straight Leg Kicks Dynamic Hamstring Stretch
- Duck Walk Dynamic Stretch
Other Static Stretches For You
Apart from the single leg Romanian deadlift dynamic stretch we have some other static stretches for you that target the muscles acting on the hip and the knee.
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:
