The children lie on their stomachs on the mat. The hands are placed under the forehead, and the gaze remains directed downward. A cone is placed to the side next to the body at first. If the exercise can be performed more challengingly, a Blackroll is used instead of the cone as a higher movement obstacle.
From this position, one leg is lifted and guided sideways over the cone or over the Blackroll. The leg is placed at about hip height or held briefly in the side position. Then the foot is lifted again in a controlled way and the leg is guided back to the starting position.
It is important that knee and foot lift off at roughly the same time. The leg should not be dragged along the floor. The head stays down, the hands remain under the forehead, and the upper body lies quietly on the mat. The movement is controlled and without momentum. After five to six repetitions, switch sides.
Transfer to Tennis
This exercise improves hip mobility and control. At the same time, the children learn to move the leg independently of the upper body. This ability is especially important in tennis, because many stroke and movement patterns require a stable body axis and a mobile hip.
On forehand, backhand, changes of direction, and the return to the center of the court, the leg must be actively guided without the upper body giving way. The hip plays a central role, especially in open and semi-open stances. It allows the body to open sideways, close again, and transfer the movement in a controlled way into the next step.
So this exercise is not a direct stroke imitation, but a preparatory mobility and control exercise. It helps children develop a better Feel for hip mobility, leg guidance, and body tension. For tennis training, this is an important foundation for later standing more stable, rotating more cleanly, and performing lateral movements in a more controlled way.
In addition, the exercise strengthens the gluteal muscles. These play a central role in tennis because they are involved in extending and straightening the body. When pushing off the ground, straightening up from lower positions, and making explosive changes of direction, the hip has to work stably and extend powerfully.
Especially with children, it is important to develop this function early through simple movement tasks. When the gluteal muscles work actively, the pelvis can be controlled better. This makes it easier to straighten the body again from a bent position and transfer force from the legs into the next movement.
Training Goal
In addition to improving hip mobility and leg guidance, the exercise also serves to strengthen the gluteal muscles. The children learn to actively lift and guide the leg over the hip. This improves the ability to extend the body stably in tennis, straighten up, and push powerfully off the ground.
Load Management
For starters, five to six repetitions per side are suitable. The movement should be performed slowly and in a controlled way.
Recommendation:
- 1–3 rounds
- 5–6 repetitions right
- 5–6 repetitions left
- calm, controlled movement
- short pause between sides
- quality before obstacle height
If the movement becomes sloppy, the exercise should be simplified. Especially with children, stable execution is more important than a Blackroll that is as high as possible or a large range of motion.
Possible Corrections
The head lifts up:
The gaze stays downward. The forehead rests on the hands or stays close to the hands.
The hands come off the floor:
The hands stay under the forehead. They provide orientation and help keep the upper body quiet.
The leg is dragged along the floor:
Actively lift the knee and foot. The leg should be clearly guided over the cone or the Blackroll.
Knee and foot do not move at the same time:
Restart the movement and make sure knee and foot lift together. The leg should be guided as one unit.
The pelvis rotates strongly:
Make the movement smaller or choose a lower obstacle. The goal is controlled hip movement, not compensation through the back.
The movement becomes too fast:
Reduce the tempo. First lift cleanly, then guide sideways, briefly control, and return.
The obstacle gets knocked over:
Adjust the height or reduce the movement. The obstacle is a control marker, not a competition target.
Coaching Keys
- Actively engage the gluteal muscles.
- Keep the prone position stable.
- Hands stay under the forehead.
- Gaze stays downward.
- Lift knee and foot at the same time.
- Guide the leg sideways over the cone.
- Do not drag it across the floor.
- Keep the pelvis as quiet as possible.
- Perform the movement slowly and in control.
- First move cleanly, then increase the height.
- Switch sides after five to six repetitions.
Progressive Execution: from easy to hard
1. Without an obstacle
The children lift the leg slightly and guide it outward to the side. The focus is on control, a quiet upper body, and lifting knee and foot evenly.
2. With a flat cone
A low cone is placed to the side next to the mat. The leg is guided over the cone in a controlled way. This variation serves as the first control marker.
3. With a larger range of motion
The cone is placed a little farther to the side. This means the leg has to be guided longer in a controlled way.
4. With a short hold position
The leg is held briefly to the side above the cone before being guided back. This increases the demand on hip control and body tension.
5. With a Blackroll
The Blackroll replaces the cone. Because of the greater height, the leg has to be lifted more actively. This variation is only suitable if the movement works cleanly with the cone.
6. Slow return
The return movement is deliberately slowed down. Knee and foot remain actively lifted even during the return and move at the same time.