This flexibility test begins with the players standing on the mat with their feet hip-width apart. They place the tips of their toes on a clearly marked line and lean backward and downward in a controlled manner with their arms extended. The goal is to lean back as far as possible without letting the tips of their toes or heels lift off the floor. The final position is held briefly before the players return to the starting position in a controlled manner.

In the next step, the exercise is expanded to include a stick. The stick is held shoulder-width apart above the head, which places additional demands on shoulder and core control. Fixing the arms in place significantly increases the demands on balance, stability, and flexibility.

The test combines mobilization, stabilization, and body control and provides a direct transfer to tennis-specific movements. Especially during the serve, overhead movements, and backhand shots under time pressure, players require good mobility in the shoulder and thoracic spine as well as sufficient stability throughout the entire core.

At the same time, the exercise serves as a functional test that provides tips on potential weaknesses in the areas of mobility, stability, and body control.

Training Goals

  • Improving mobility in the thoracic spine
  • Developing shoulder and core stability; promoting active overhead control; improving body awareness and postural control
  • Identifying functional weaknesses in the shoulder and core regions
  • Preparing for serve and overhead movements; strengthening the posterior muscle chains

Load

  • 2–3 sets
  • 4–6 controlled repetitions
  • Hold the end position for 2–4 seconds each time
  • Perform movements slowly and in a controlled manner
  • Focus on quality and stability rather than a wide range of motion
  • Well-suited as part of a tennis-specific warm-up or mobility routine

Coaching Tips

  • Stance with your feet hip-width apart, keeping your feet firmly planted on the ground
  • Develop a controlled backbend using your entire body
  • Keep the balls of your feet and heels firmly on the ground
  • Keep your arms actively extended and stable
  • Consciously control and hold the final position
  • Maintain core engagement throughout the entire movement