The body’s movement patterns are three-dimensional. With the following exercises in the frontal and sagittal planes, the tennis player prepares himself before practice.

Sagittal: Back-and-Forth

In the sagittal plane, the player trains the following sequence of movements. He first loads the right foot and places the left one far in front of him. A short touch of the ground is enough. At the same time, he bends backwards. In the countermovement he takes the foot backwards, places it again far behind him slightly. At the same time he stretches his upper body forward. If this movement works well, he adds his arms in the next step: If the upper body is in front, he pulls the arms backwards down, in the backwards movement he stretches the arms upwards.

Frontal: right and left

In the frontal plane, the player makes a lunge to the right while extending his arms above his head to the left. In the opposite motion, he crosses his right leg over his left and extends his arms to the right over his head. The left standing leg remains extended in the movement.

Transversal: Turning

In the transverse plane, the following movements help prepare the hip for rotational movements in tennis.

The player stands stable on the right leg. He lifts the left foot and places it in a 90 degree angle in front of the right foot. He then does the opposite opening the body rotating to the left and placing the foot again 90 degrees behind the right foot. The player uses his arms to help him swing the body around. Once comfortable, the player squats as he opens the body.

Mobility is the ability of the joints to move freely. Stability is the ability of the body to stay in balance, move with control and support the joints while doing so. Lack of mobility or stability forces the body to compensate using the wrong movement patterns leading to injury and pain.