The exercise starts in a half-kneeling position. One leg is placed forward with the foot on the ground, the other knee is on the floor. The hands are first supported next to the front foot. From this position, the elbow is guided in a controlled way toward the floor or heel. The movement is relaxed and rhythmic, without dropping into the end position.
Next, tension is built through the supporting hand. The back knee lifts slightly off the floor, the glutes are actively engaged, and the body lengthens diagonally apart: the back heel drives backward, while the opposite arm or hand works forward. The body should stay long and not give way in the hips or lower back.
Then the knee goes back to the floor. From the kneeling position, both arms are guided far overhead. The players reach forward and up and try to press the hands alternately a little higher to the right and left without changing the basic position. The next step is side bends of the trunk to the right and left. Finally, the arms open and the upper body rotates to the side in a controlled way. After that, the front leg is switched and the whole movement sequence is repeated on the other side.
Training Goal
This exercise combines mobility and stability in a functional starting position. The half-kneeling stance works the hips, groin, trunk, thoracic spine and shoulder girdle at the same time. Players learn to use mobility not in isolation, but under active body tension.
For tennis, this combination is especially valuable. Many stroke and movement situations come from asymmetrical positions: lunges, open and semi-open stances, low balls, changes of direction or rotations on the Forehand, backhand, volley and serve. The exercise prepares the body to create reach without losing stability in the pelvis and trunk.
What matters especially is the transfer to rotational ability in the upper body. If you can move the hips and thoracic spine better relative to each other, it becomes easier to find a clean backswing movement, open the upper body more controlled, and stay more stable even in low or side positions.
Transfer to Tennis
In tennis, players constantly have to combine reach, rotation and stability. On a low ball, in a lunge to the net, on an open Forehand or when preparing for the Serve, mobility alone is not enough. The key is that the body stays controlled even in stretched positions.
This exercise creates exactly that connection. The hips are opened, the trunk is mobilized and the shoulder girdle is actively taken through large movement ranges. At the same time, the half-kneeling stance demands stable pelvic and trunk control. This creates a better base for efficient stroke movements, clean changes of direction and controlled end positions on the court.
Load Management
- Perform 1–2 rounds per side.
- Elbow pulses: 3–5 controlled repetitions.
- Diagonal reach: 2–3 repetitions, hold each for 3–5 seconds.
- Reach arms overhead: 4–6 small alternating movements right/left.
- Side bend: 2 repetitions per side.
- Rotation: 2–4 controlled openings per side.
- Total duration: about 60–90 seconds per side.
The exercise is ideal in the general warm-up before tennis practice, athletic training or match preparation. It should be performed calmly, in a controlled way and with clean body alignment. The goal is not maximum speed, but active, stable mobility.
Coaching Keys
- Stable half-kneeling position: front foot firmly on the ground, knee and foot aligned.
- Actively engage the glutes, especially when lifting the back knee.
- Control the pelvis and do not arch the lower back.
- When reaching diagonally, create real length: heel back, arm forward.
- Stay tall when coming up and actively press the hands upward.
- Do the side bend from the trunk, not by compensating through the pelvis.
- Initiate the rotation in a controlled way from the thoracic spine.
- Keep breathing calmly and briefly notice the end positions on purpose.
- Quality before range of motion: only go as far as the position stays stable.
Common Corrections
- If the pelvis tilts away: reduce the movement range and activate the glutes more strongly.
- If the lower back arches too much: draw the ribs slightly down and keep the abdomen active.
- If the front knee collapses inward: stabilize the foot and consciously align the knee over the foot.
- If the rotation comes from the shoulder instead of the upper body: let the sternum rotate and use the hand only as an extension.
- If the players work too quickly: reduce the pace and briefly control each end position.
- If balance is lost: keep the back knee on the floor at first and only lift it dynamically later.
- If breathing gets stuck: keep breathing calmly and perform the movement more fluidly.