Strength & Stability
Tennis Split Step
Improves reaction time and the ability to move quickly in any direction. This fundamental movement optimally prepares the body for the next shot in tennis.
- Tennis
- Agility
- Plyometrics
- Footwork
Instructions
How to do it
From an athletic ready position, perform a small hop. Land softly and springily on the balls of both feet, slightly wider than shoulder-width apart, and stabilize immediately.
Dosage
3 x 6–10 repetitions
Important
Ensure your knees are positioned directly over your feet upon landing and do not collapse inward (knee valgus).
Common mistakes
- Landing on the heels
- Hard, noisy landing
- Knees collapsing inward (valgus)
- Upright upper body
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.