The exercise starts in a stable single-leg stance. The free leg is lifted and a long rod 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.