The Hip Mobility Flow is performed from the all-fours position and combines several directions of hip movement into one flowing sequence. The working leg is first bent, rotated outward, and then brought back under control. Next, the leg is placed to the side in a fully extended position. In this position, the toes turn upward, which changes the alignment of the leg and places greater emphasis on the side hip position. From there, the extended leg is actively lifted off the floor and placed back down under control. Finally, the leg remains extended as it is guided in a large diagonal arc backward and placed down there before returning to the starting position. The individual movements should be consciously linked together. The goal is the largest possible controllable range of motion of the hip without creating the movement through uncontrolled compensations of the trunk.

Training Goal

The flow combines passive range of motion not only with mobility, but especially challenges the ability to actively control and steer different hip positions.

• Improving hip mobility in multiple movement planes
• Developing hip internal/external rotation, abduction, and extension
• Improving active control of the extended leg within large ranges of motion
• Coordinating hip movement as well as pelvic and trunk stability
• Preparing for large and variable movement positions in tennis

For tennis, multidirectional mobility is especially relevant. Players do not move only forward or sideways. Open stances, wide balls, defensive situations, and changes of direction constantly require different combinations of hip rotation, lateral opening, and extension.

The flow provides a general athletic foundation for this: the hip should offer space for movement while also being able to actively control that range of motion.

The four movement elements

1. Rotation of the bent leg

From the all-fours position, the bent leg is guided outward. The movement should come as clearly as possible from the hip joint.

The focus here is mainly on the rotational ability of the hip. At the same time, the trunk must remain stable enough so the movement is not created solely by the whole body rotating along with it.

2. Side placement and opening of the extended leg

The leg is fully extended to the side and placed down. The toes are then turned upward.

Because the extended leg is now aligned differently, this creates a different mobility demand than the previous rotation. In particular, the sideways freedom of movement in the hip and the mobility of the structures involved on the inside of the leg are addressed.

3. Active lifting of the extended leg

The laterally extended leg is actively lifted off the ground from the achieved position and then placed back down under control.

This part is especially interesting for the training effect: mobility is combined here with active strength and control within the available range of motion. The leg should not only be able to reach a position, but also be moved independently there.

4. Large diagonal arc backward

Finally, the fully extended leg is moved over a large range in a diagonal arc backward and placed down there.

This once again changes the direction of movement in the hip joint. The flow leaves the purely lateral plane and demands a larger three-dimensional range of motion. At the same time, the body must coordinate and stabilize the leg’s changed position.

Transfer to tennis

The transfer should not be understood as the shown flow directly mirroring a specific tennis footwork technique. Rather, it develops a physical prerequisite for variable footwork.

In tennis, players may need to reach a far ball, stabilize in an open position, and then accelerate again out of that position. Depending on the game situation, the hips and legs are in very different angles.

A mobile hip that can also be actively controlled makes it easier to take on such positions through the legs. As a result, a lack of mobility needs to be compensated less through unwanted evasive movements of the pelvis or upper body.

This is especially relevant for:

• wide and deep stroke positions
• lateral reach to balls that are far away
• open and semi-open stances
• defensive movement positions
• transitions between decelerating, stabilizing, and pushing off again

Load Management

For this flow, movement quality comes before fatigue. That is why controlling it through complete movement cycles is better than a high number of repetitions of individual partial movements.

2–3 rounds with 4–6 full flows per side is a good guideline.

The movement should be performed slowly to moderately. One complete round may deliberately take several seconds. Between sides or sets, about 20–40 seconds of rest is enough.

In the warm-up, the volume can be kept lower. In a targeted mobility block, additional rounds or short hold phases can be added.

Coaching Keys

• Consciously move into the individual positions instead of moving quickly “through” them.
• Fully extend the working leg in the corresponding phases.
• When placing the leg to the side, turn the toes upward in a controlled way.
• When lifting the leg, work actively and do not use momentum.
• Only move as far into each position as the movement can still be performed under control.

Progressive adaptation

Level 1 – Learn the movement pattern
First choose smaller ranges of motion and clearly distinguish the four elements from one another.

Level 2 – Increase the range of movement
Gradually increase the leg’s sideways and diagonal reach without losing control.

Level 3 – Increase active control
Lift the leg stretched to the side slightly longer off the ground or hold the end position for two to three seconds.

Level 4 – Develop flow
Connect the individual elements into a slow, continuous movement without interruption.

Level 5 – Dynamic transfer
After that, dynamic exercises with side lunges, open stances, or multidirectional movements can follow. This means the newly accessed freedom of movement is increasingly used at tennis-specific speed.

Possible corrections

The pelvis and the entire upper body rotate strongly with the first movement:
First reduce the range of movement. The rotation should come as clearly as possible from the hip.

The leg placed to the side remains bent:
Reduce the reach and first choose a position in which the leg can be fully extended.

The foot tip cannot be controlled to turn upward:
Make the side position slightly smaller. Do not force the range of movement.

The extended leg can barely be lifted off the ground:
Choose a smaller sideways range. Lifting it is intentionally an active requirement and does not need to be high.

The leg is swung when returning diagonally:
Reduce the tempo and guide the movement arc in a controlled way from the hip.

The flow becomes faster and less precise with each repetition:
Reduce the number of repetitions. The quality of the individual hip positions is more important than speed.

The players stand side by side with enough lateral space between them and prepare for an overhead hit played directly out of the air. The coach feeds a series of high balls, placed so that they can be hit overhead without a prior bounce.

As soon as the flight path is recognized, the players position themselves to the ball and begin their stroke preparation early. The racket head is guided upward and initially stays above the head. It does not drop too far behind the back too early. From this prepared position, the reversal movement can be initiated at the right moment and the racket can be smoothly accelerated to the high contact point. At the start, the overhead is preferably played straight ahead so that attention remains on positioning, contact point and movement sequence.

Training Goal

• Coordinate positioning and stroke movement
• Develop early stroke preparation for the overhead
• Improve the timing of the reversal movement
• Organize a high contact point above the body
• Stabilize a fluid overhead movement without a “backpack”

Coaching Keys

• Recognize the flight path of the fed ball early.
• Position yourself in good time under or behind the ball.
• Begin stroke preparation while still positioning.
• Turn the body sideways to the ball.
• Lift the free arm upward for orientation.
• Bring the racket head up early and hold it above the head at first.
• Do not let the racket drop too far behind the back too early – no “backpack”.
• Initiate the reversal movement passend to the incoming ball.
• Accelerate the racket smoothly upward to the high contact point.
• Play the ball in a controlled way and preferably straight ahead at the start.
• Movement quality and timing take priority over maximum stroke speed.

Possible Corrections

The racket preparation happens too late:
First make the feed higher and slower. The players should bring the racket up while positioning and not react until immediately before the stroke.

The racket head drops behind the back too early:
Consciously establish the high preparation position and have it checked briefly. The racket head initially stays above the head. Only from this position is the reversal movement initiated.

The movement stalls before the stroke:
Make sure that early preparation is not confused with a static posture. Positioning, reversal movement and acceleration should increasingly be linked into a fluid movement sequence.

The contact point is too far behind the body:
Improve positioning to the ball. The players must recognize early whether additional steps back are necessary to allow a high contact point in front of, or slightly to the side of, the body.

The players hit immediately at maximum speed:
Reduce stroke speed and first set a clear direction of aim. Straight overheads make it easier at the start to focus on timing and movement quality.

Progressive Adaptation

Step 1 – High, predictable feeds
The coach feeds slow and precise high balls. The players have enough time for positioning, early preparation and a controlled direct overhead.

Step 2 – Vary positioning
The feeds are varied slightly forward, backward or to the side. This means the players have to actively adjust their position while maintaining the early racket preparation.

Step 3 – Vary feed height and flight curve
Different lobs require faster recognition of the flight path. The players increasingly have to adjust the timing of the reversal movement on their own.

Step 4 – Introduce target areas
After straight overheads at first, different target zones are specified. The technical execution remains, while the hitting direction must also be controlled.

Step 5 – Increase stroke tempo
Once the movement execution is stable, acceleration can be increased. The key remains that early preparation and the fluid transition through the reversal movement are not lost.

Step 6 – Create a decision-making situation
The coach varies the feeds more strongly. The players must recognize whether the ball can be played directly as an overhead and organize positioning, preparation and stroke on their own.

The players start in a starting position near the baseline or in the back court area. The coach stands on the opposite side of the net and plays a lob. As soon as the flight path is recognized, the players move to the ball and line up side-on for the overhead.

During the positioning, the left arm is guided upward under the ball and the racket is taken over the head early. The key factor here is the position of the racket head: the racket tip initially remains above the head and does not drop prematurely behind the back. From this compact preparation, the reversal movement follows, in which the racket head accelerates downward and is then guided upward again to the contact point.

By consciously shortening the backswing movement, the player*s can focus on the timing between ball flight, positioning, reversal movement, and acceleration to the contact point.

Training Goal

• Coordinate positioning for the lob with the stroke preparation
• Develop a compact and functional stroke preparation
• Position the racket tip above the head early
• Avoid the “backpack” position and maintain the flow of movement
• Train the timing of the reversal movement in a targeted way

Coaching Keys

• Recognize the flight path of the lob early and start positioning immediately.
• Align side-on to the ball and create sufficient distance to the expected contact point.
• Guide the left arm upward and use it to orient yourself on the ball.
• Take the racket over the head early.
• The racket tip remains above the head during the preparation.
• Do not take the racket deep behind the back during the preparation – no “backpack”.
• Initiate a clearly recognizable reversal movement from the high racket position.
• Then accelerate the racket upward to the high contact point.
• Connect positioning and stroke preparation and do not perform them one after the other.
• First develop rhythm and timing before increasing stroke speed.

Possible Corrections

The racket drops behind the back too early:
Consciously shorten the preparation. As a guide: in the ready position, the racket tip should still be visible above the head. Only with the actual reversal movement is the racket head lowered.

The preparation starts only after the positioning:
Encourage the players to perform movement to the ball and stroke preparation at the same time. The left arm and the racket should already take their position during the adjustment steps.

The players stand square to the net:
Demand the side-on alignment early. This creates better conditions for shoulder rotation, stroke rhythm, and a dynamic overhead movement.

The ball gets behind the body:
Assess the flight path earlier and work more consistently behind the ball. The goal is a contact point in front of or slightly to the side in front of the body.

The reversal movement is triggered too early:
Start with higher and slower lobs. The players should learn to keep the high preparation short and adapt the downward movement of the racket to the incoming ball in terms of timing.

Progressive Adaptation

Step 1 – Position without hitting
The coach plays a high, predictable lob. The players position themselves and only take the preparatory position: side-on stance, left arm up, racket over the head, and racket tip up. The ball is not hit.

Step 2 – Controlled overhead from a high preparation
After positioning, the reversal movement is initiated consciously and the ball is played with moderate tempo. The focus is on movement rhythm and contact point.

Step 3 – Different lob heights and lengths
The coach varies the feeds. The players must correct their position with additional adjustment steps without losing the compact stroke preparation.

Step 4 – Less predictability
The lobs are no longer always played to the same area. This means flight path, running direction, and positioning must be recognized more quickly and coordinated with each other.

Step 5 – Higher tempo
The time between feed and contact point is reduced. Now it becomes clear whether the compact preparation also works under time pressure and the racket tip does not prematurely fall into the “backpack” position.

Step 6 – Transfer into match play
The coach or a partner plays either a lob or another ball variably from an open rally. The players must recognize the lob, back up, prepare the overhead position, and play the overhead targeted into a predefined zone.

The players stand facing each other at a little distance. Each person holds a ball in the right hitting hand. A fed ball is caught with the left hand and then immediately thrown back with the right hand. Catching and throwing flow seamlessly into each other.

The focus is on the shoulder tilt typical of the overhead movement: during the backswing, the left shoulder is initially higher than the right. As the throwing movement begins, the left arm moves down together with the left shoulder, while the right shoulder and right throwing arm are brought upward. This creates the characteristic shoulder change, which forms an important basis for an economical and dynamic overhead movement.

Training Goal

• Develop shoulder tilt as the basis for serve and overhead
• Improve coordination of the arms and shoulder axis during the overhead movement
• Develop functional shoulder tilt through the interplay of both sides of the body
• Train movement rhythm through the continuous catch-throw exchange
• Gradually automate a fluid movement sequence

Coaching Keys

• Catch the ball securely with the left hand and move into the throwing preparation without any unnecessary pause.
• During the backswing, position the left shoulder higher and the right shoulder lower.
• Actively guide the left arm downward and support the change in shoulder position.
• At the same time, move the right shoulder and right arm upward.
• Do not throw only from the arm – actively involve the shoulder axis in the movement.
• Pay attention to a fluid rhythm between catching, backswing and throwing.
• First perform the movement in a controlled way; precision and movement quality come before throwing speed.

Possible Corrections

The shoulders remain almost horizontal:
Work the starting position out more clearly: left shoulder high, right shoulder low. Then have the conscious change of shoulder position performed.

The left arm stays up after catching:
Focus on making sure the left arm is actively guided downward. This allows the right shoulder to rotate upward more easily.

The ball is thrown mainly from the forearm:
Reduce throwing speed and have the movement performed larger. The shoulder change should happen visibly before or during the arm acceleration.

A long pause occurs between catching and throwing:
Start with a shorter distance. The goal is a steady rhythm in which catching, backswing and throwing are connected.

The movement becomes sloppy at higher speed:
Reduce tempo and distance again. Only when the shoulder tilt is performed stably should the intensity be increased.

Progressive Adaptation

Step 1 – Shoulder tilt without a ball
First perform the movement without catching and throwing. The focus is solely on changing the shoulder position: left shoulder up – right shoulder down, then left shoulder down – right shoulder up.

Step 2 – Controlled catching and throwing
Catch the ball with the left hand and throw it back with the right hand from a consciously prepared position. At first, there may be a short orientation phase between catching and throwing.

Step 3 – Fluid movement sequence
Reduce the pause after catching. Catching, shoulder tilt and the throw are connected into a continuous movement.

Step 4 – Rhythm and higher frequency
The feeds follow each other more quickly. The shoulder tilt must now remain stable even under increased time pressure.

Step 5 – Greater distance and more dynamic throw
Increase the distance between the partners. This requires a more dynamic throwing movement without losing the technical quality of the shoulder movement.

Step 6 – Transfer to the stroke movement
Then transfer the shoulder tilt you have developed into a tennis-like overhead movement – first with controlled serve motions and then with serve or overhead with a ball.

As a methodological introduction to the overhead, the players position themselves side by side just behind the service line. The coach stands on the same side of the court at the net and tosses the ball as a high lob over the players.

The players orient themselves early to the flight path and move into a suitable position under or slightly behind the ball. In doing so, they take up a sideways stance and stretch the left arm diagonally upward toward the ball. This position supports the shoulder tilt that is important for the overhead movement and at the same time makes spatial orientation to the ball easier.

After the bounce, the ball is caught with the right hand at the highest possible contact point and immediately thrown back to the coach. The racket is not used yet. This allows the players to focus fully on positioning, sideways alignment, shoulder tilt and the high contact point.

The exercise is suitable not only for the orange stage, but can generally be used at all playing levels. It is important that the balls used have a sufficiently high bounce. With older or heavily used orange balls, new orange balls or, for this exercise, normal yellow tennis balls can therefore be used.

Training Goal

• Organize a high contact point and actively align to the flight path
• Methodical introduction to the overhead
• Perceive and assess the ball’s flight path early
• Develop timely positioning for the incoming ball
• Prepare a sideways body position for the overhead movement

Coaching Keys

• Recognize the flight path early: Watch the lob from the start and initiate movement to the ball early.
• Move under the ball: Don’t wait for the ball, but continuously adjust the position to its flight path.
• Take up a sideways stance: Align the upper body sideways early and thus prepare the later overhead movement.
• Lead the left arm upward: For right-handers, the left arm points diagonally upward to the ball and supports orientation and shoulder tilt.
• Create shoulder tilt: The shoulder axis is clearly inclined and prepares the typical starting position for the overhead.
• Seek a high contact point: Catch the ball after the bounce with the arm stretched as far upward as possible.
• Smooth transition: Connect catching and throwing back as much as possible into one continuous movement.

Possible Corrections

The players stand facing the net:
Consciously specify the sideways starting position. The coach can initially toss sufficiently high and predictable lobs so that there is enough time for body rotation.

The left arm stays down:
Before catching, consciously point the left hand toward the ball. This supports both orientation to the ball and shoulder tilt.

The players get under or behind the ball:
Have them assess the flight path earlier and work with small adjustment steps. The goal is a position from which the ball can be reached high above with a long arm.

The ball is caught too low:
Explicitly focus on the highest comfortably reachable catching point. The arm should be stretched far upward when catching.

The movement looks hectic:
First feed the lobs higher and more evenly. Only when positioning and body alignment work reliably should the demands on footwork be increased.

Progressive Approach

Position and catch
The coach plays a well-predictable high lob. The players turn sideways, move to the ball, point upward with the free arm and catch the ball at the highest possible point after the bounce. Then it is thrown back to the coach.

Make positioning more dynamic
The lobs are deliberately thrown in different directions and depths. The players must assess the flight path more quickly and adjust their position through active footwork. Sideways stance, shoulder tilt and a high catching point remain the central criteria.

From catching to the overhead movement
Once the basic position is mastered, the racket is added. The positioning worked on beforehand is connected with a simple overhead movement. The coach continues to play controlled, easily reachable lobs so that the quality of the movement remains the focus.

Overhead under game-like conditions
The direction, height and length of the lobs are increasingly varied. The players must independently recognize how to position themselves to the ball and which adjustment steps are necessary. Afterwards, the overhead is played specifically into predetermined or situationally chosen target areas.

The players get into a kneeling position and place their elbows on the floor, shoulder-width apart. The head is relaxed between the arms, while the thumbs rotate outward and the palms face up. The elbows stay directly under the shoulders. Then, with gentle pressure through the elbows, the upper back is consciously rounded. Throughout the exercise, breathing stays calm: inhale deeply through the nose, guide the breathing movement consciously between the shoulder blades, and exhale slowly through the mouth. The goal is to actively arch the upper back while staying relaxed.

Training Goal

The shoulder opener in a kneeling position improves the mobility of the shoulder joints and the thoracic spine as well as breathing mechanics in the upper back. By consciously lengthening between the shoulder blades, mobility improves, tension is released, and posture is optimized.

For tennis players, this exercise is especially valuable because good mobility in the shoulder region and thoracic spine creates the conditions for smooth overhead movements on the serve and overhead. At the same time, it supports stable shoulder blade control and makes an economical stroke movement easier.

Load Management

• 2–3 rounds
• 6–8 calm breaths per round
• Slow, controlled execution
• Briefly release and relax between rounds

Coaching Keys

• Position the elbows directly under the shoulders.
• Rotate the thumbs outward.
• Apply light pressure through the elbows into the floor.
• Actively round the upper back.
• Guide the breathing consciously between the shoulder blades.
• Inhale deeply through the nose and exhale slowly through the mouth.
• Stay relaxed and avoid unnecessary tension in the neck.
• Rather make yourself “taller” upward than back away.

Progressive Adaptation

Level 1: Get into position and breathe calmly.

Level 2: Actively round the upper back more strongly and slightly increase the pressure through the elbows.

Level 3: Intentionally lengthen the breaths and feel the expansion between the shoulder blades more intensely.

Level 4: Gently push the knees backward and bring the arms a little farther forward without losing the rounded back position.

Possible Corrections

• Elbows are positioned too far in front of or behind the shoulders.
• The thumbs rotate inward instead of outward.
• The back stays flat instead of actively rounding.
• The movement comes from the hips instead of the thoracic spine.
• The shoulders pull up toward the ears.
• The breathing is shallow into the chest instead of consciously into the area between the shoulder blades.
• Too much pressure is created – the mobilization should stay controlled and relaxed.

The players move laterally in small, controlled steps. One heel is deliberately kept lifted off the ground. This keeps the foot active, while the lateral movement is performed with short, rhythmic steps.

It is important not to try to cover ground with large side steps. The movement should remain compact and controlled. As it progresses, the footwork is combined with a dynamic full-body movement and the use of the arms.

Training Goal

The exercise trains foot and ankle control in connection with lateral movement. Because the foot position is deliberately changed, the players must constantly regulate their balance and stabilize the movement through small steps.

For tennis, the combination of active feet, balance, and controlled lateral movement is especially relevant. The exercise therefore creates a coordinative foundation for adjustment movements and quick positional corrections on the court.

Coaching Keys

• Deliberately keep the heel lifted.
• Use small, quick side steps instead of large steps.
• Control foot position during the movement.
• Keep the upper body stable and do not lean unnecessarily to the side.
• First perform the movement cleanly and in a controlled way, then increase the pace.
• Actively integrate the arms into the more complex movement pattern.

Load Management

For clean coordinative execution, short intervals of around 15–25 seconds are suitable. Allow enough time between rounds so that movement quality is maintained.

Progressive Adjustment

Initially, the movement can be performed slowly and using only the footwork. Afterwards, step frequency and movement tempo are increased. As the next stage, an additional arm movement is added – as shown in the video. This increases the coordinative demands, because the upper and lower body must be controlled simultaneously.

Possible Corrections

Heel keeps dropping: reduce the pace and first stabilize the foot position.

Side steps are too large: reduce the movement space and prescribe short, rhythmic steps.

Loss of balance: perform the movement more slowly and only speed up once the execution is stable.

Arm and leg movements interfere with each other: first leave out the additional arm movement and add it only once the footwork is under control.

The players stand upright with their feet parallel. From this starting position, the toes are alternately pulled up and set down, creating a characteristic movement that is reminiscent of a “Penguin Walk.” The movement comes from the feet and ankles; the steps remain small and controlled. The heel does not touch the ground. After learning the foot movement, the exercise is performed on the move. The key is not to get forward as quickly as possible, but to consciously perceive the change in foot positions and coordinate it rhythmically.

Training Goal

• Improvement of mobility and active control in the foot and ankle joint
• Training the perception of different loading positions of the foot
• Development of balance and coordination of movement control
• Improvement of the ability to quickly and controlledly adjust foot positions
• Creating a coordination foundation for variable footwork on the tennis court

For tennis, the transfer lies primarily in the active work of the feet. In split step, adjustment steps, and changes of direction, players must absorb load, regulate balance, and continuously adapt foot position to the respective movement situation. The Penguin Walk initially isolates these demands in a simple movement task before they are later linked with more dynamic tennis-specific movements.

Load Management

The exercise should primarily be guided by movement quality rather than fatigue. For children, short distances or load phases of around 15–25 seconds are suitable, followed by a short break. Two to four rounds are usually enough.

If control of foot position decreases or the movement becomes noticeably unsteady, the load should be ended or a break taken.

Coaching Keys

• Initiate the movement consciously from the feet and ankles.
• Perform small movements and control foot position with every change.
• Keep the upper body as calm and upright as possible.
• Develop a steady movement rhythm.
• First master the movement cleanly, then increase pace and coordination demands.

Progressive Adaptation

At the beginning, the movement is learned in place and slowly. The players focus exclusively on the controlled change of foot positions.

In the next step, this becomes the actual Penguin Walk: the same movement is used to move forward in small steps. Once the movement sequence is stable, the step frequency can be increased.

As a further progression, additional coordination tasks can be added, for example different arm positions, changes of direction, or reactions to an acoustic or visual signal. For a stronger tennis connection, the exercise can then be combined with short adjustment steps, a split step, or an immediately following movement to a preset target point.

Possible Corrections

The steps are too big:
Reduce the movement range. The focus is on controlled footwork, not on covering as much distance as possible.

The movement comes mainly from the knees or hips:
Reduce the pace and direct attention specifically to the movement of the feet and ankles.

The upper body moves a lot too:
Choose smaller movements and practice in place first. The upper body should remain as stable as possible.

The movement becomes sloppy as the pace increases:
Reduce speed. Only when the change of foot positions is secure and rhythmic should the frequency be increased.

The players take an upright kneeling stance on a mat. The knees are about hip-width apart, the pelvis stays stable and the upper body is held long and upright. A gymnastics stick is held with a wide grip behind the upper body at shoulder height. From this position, the players rotate the chest in a controlled way alternately to the right and left. The head may follow the movement. The key point is that the rotation comes mainly from the thoracic spine and is not replaced by a sideways shift of the pelvis or by the whole body moving out of the way. Different grip and arm positions change the movement stimulus, while the basic principle of controlled upper-body rotation remains the same.

Training Goal

• Improving the rotational ability of the thoracic spine
• Developing stable pelvic and trunk control
• Training the separate movement of the shoulder and pelvis axes
• Preparing for upper-body rotation in Forehand, Backhand and Serve
• Promoting an upright, controlled body position

Transfer to Tennis

In many tennis strokes, the upper body must be able to rotate relative to the lower body. In the preparation for the stroke, a sufficiently mobile thoracic spine supports the rotation of the shoulder axis. During acceleration, the coordinated rotation helps transfer the movement through the trunk to the hitting arm.

The kneeling stance reduces the influence of the legs and makes it easier to consciously perceive the movement of the upper body. At the same time, the pelvis has to be stabilized. The exercise therefore creates a good foundation for later transfer into open, semi-open and closed hitting stances. However, it does not replace stroke-specific movement; instead, it prepares the mobility and control needed for it.

Load Management

The exercise is especially suitable for general or tennis-specific warm-up.

• 2–3 rounds
• 6–8 controlled rotations per side
• Alternatively, 20–30 seconds of movement time
• 20–30 seconds rest between rounds
• Slow to moderate movement pace

The range of motion should only be as large as can be controlled while keeping the pelvis and spine stable. Pain or noticeable pressure in the shoulder or neck area should be avoided.

Coaching Keys

• Keep the upper body upright and the head straight.
• The pelvis stays stable and points forward as much as possible.
• The rotation starts in the chest, not through shifting the hips.
• Hold the stick loosely and do not pull the shoulders up toward the ears.
• Breathe evenly and do not turn into the end position with momentum.

Progressive Adjustment

Stage 1 – Learning the movement:
First perform the rotation without the stick. The hands rest on the shoulders or are crossed in front of the chest. The range of motion stays small.

Stage 2 – Rotation with gymnastics stick:
Hold the stick with a wide grip behind the upper body at shoulder height. Rotate evenly to both sides.

Stage 3 – Control the end position:
Hold the end position of each rotation for one to two seconds. The pelvis remains quiet throughout.

Stage 4 – Tennis-specific starting position:
Perform the movement in a half-kneeling stance or then in a stable standing position. This links pelvic, leg and trunk control more closely together.

Stage 5 – Transfer into the stroke movement:
From a tennis-specific starting position, perform a preparatory upper-body rotation and then add a controlled shadow stroke. Feed and stroke can only be integrated once the movement is performed safely.

Possible Errors and Corrections

The pelvis rotates clearly along with the movement:
Reduce the range of motion and consciously align the hip bones forward. A marker or the coach’s hands can help as a reference.

The upper body tilts to the side:
Perform the rotation more slowly and keep the crown of the head moving upward throughout the entire movement.

The movement is done with momentum:
Build in short pauses in the neutral position and at the end of the rotation.

The shoulders are pulled up:
Loosen the grip, position the arms a little lower and consciously create distance between the shoulders and ears.

A pronounced hollow back develops:
Lower the ribs slightly, build abdominal tension and align the pelvis neutrally.

The exercise starts in a stable single-leg stance. The free leg is lifted and a long rod (pole) is positioned vertically on the foot. The task is to keep the rod on the foot throughout the entire movement that follows and not lose contact.

From this position, the free leg is controlled backward while the upper body simultaneously leans forward. The standing leg stabilizes the body. The lifted foot carries the rod along and must continuously adjust its position so that the rod stays on the foot throughout the entire movement. The leg is then brought forward again and the body is controlled back into the starting position.

The key is not the largest possible range of motion, but the ability to control balance, foot position and rod at the same time. If the rod loses contact with the foot, the movement is restarted. Both sides of the body are trained.

Training Goal

• Improvement of dynamic balance in single-leg stance
• Promotion of foot control, proprioception and body awareness
• Development of hip mobility and dynamic flexibility
• Improvement of trunk and pelvic stability
• Training of coordinative coupling and differentiation ability

Transfer to tennis

In tennis, it is not enough to be able to execute individual movements in isolation. Legs, trunk and upper body must constantly coordinate their movements with each other. At the same time, the body also has to remain controlled in changing and sometimes unstable positions.

This is exactly where this exercise comes in: while the standing leg forms the stable base, the free leg changes its position. At the same time, the foot has to perform a very precise task and maintain contact with the rod.

This teaches children to fine-tune a complex overall movement without losing control over an additional movement task. This coordinative skill is especially valuable for tennis – for example when decelerating, changing direction, in open stances and when hitting from demanding balance positions.

Load Management

The exercise is deliberately performed slowly. Precision and control clearly come before speed and range of motion.

Recommendation: 2–3 rounds per side with 3–5 controlled repetitions each.

If contact with the rod is lost, the position is rebuilt. Frequent losses of contact are a tip to first reduce the range of motion.

Coaching Keys

• Keep the rod on the foot: Contact between the foot and the rod remains throughout the entire movement.
• Dose the movement slowly: The calmer the movement, the better the rod position can be regulated.
• Stabilize the standing leg: Foot, knee and hip create a controlled base.
• Control the pelvis: Avoid strong turning to the side.
• Use the foot actively: Small adjustments of the foot help control the rod during the position change.

Progressive adaptation

At the beginning, the rod is only held in a static position on the lifted foot. The initial goal is to develop a feel for the necessary foot position and balance.

After that, the free leg is moved slowly forward and backward without the rod losing contact with the foot.

In the next step, the full movement is performed: the free leg moves backward, the upper body leans forward at the same time, and then the controlled return follows.

Advanced players can increase the range of motion or briefly hold individual positions. The key always remains: The rod stays on the foot.

Possible corrections

The rod often loses contact with the foot:
Slow the movement down and reduce the range of motion. Initially, only make small position changes.

The foot moves too frantically:
Do not try to “catch” the rod only after a loss of control. Adjust the foot position proactively and with small corrections.

Balance on the standing leg is lost:
First establish a stable single-leg position and only then increase the movement of the free leg.

The pelvis turns strongly:
Lead the free leg less far backward and adapt the range of motion to the control available.

The movement is performed too quickly:
Reduce the tempo. The challenge comes from the continuous control of the rod — not from speed.