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.