Strengthen Abductors and Engage the Quadriceps.

Key Points

• Purpose: Strengthens abductors, targets lower body stability, and engages quadriceps.
• Movement Directions: Up (front diagonal). Center (straight forward). Back (diagonal). Side to side.
• Key Tips: Perform movements with bent knees to engage quadriceps. Maintain control and proper posture throughout. Focus on diagonal angles when moving back to maximize muscle activation.
• Duration/Reps: Perform for 45 seconds or 4–5 repetitions each way.
• Benefits: Builds strength in abductors, improves dynamic stability, and enhances lower body endurance.
• Purpose: Strengthens hip muscles, enhances stability, and reduces undue pressure on the back.
• Key Tips: Keep movements slow and controlled. Maintain balance and stability throughout. Focus on initiating all movements from the hips.
• Options: Can be done with or without a resistance band. Serves as a balance exercise without a band.
• Reps/Sets: Perform 8 reps per side for 2–3 sets.
• Benefits: Improves hip strength, balance, and functional movement stability.
• Exercise Name: Glute Bridge with Adduction (using a ball between knees).
• Purpose: Improves groin strength, glutes, and stability; enhances side shuffle performance and prevents groin injuries.
• Key Tips: Place a ball between knees and squeeze for 2 seconds at the top of the movement. Keep upper back on a bench and feet shoulder-width apart. Lower hips to just above the floor and then push back up. Maintain control and engage glutes during hip extension.
• Reps: Perform 8 repetitions with a strong squeeze at the top.
• Benefits: Strengthens adductors and glutes. Enhances stability and ability to get low for dynamic movements like returns of serve. Prevents groin injuries and improves shuffle mechanics for quick movements.
• Exercise Name: Calf Raises (Two-Foot and Single-Foot Variations).
• Purpose: Strengthens the calves, supports ankle stability, and improves small step movements and overall leg strength.
• Key Tips: Perform on an elevated surface (e.g., a step) for full range of motion. Pause briefly at the top and control the descent for smooth, slow movement. Ensure a good stretch at the bottom and strong contraction at the top. For single-foot calf raises, perform 10 reps per side, focusing on stability.
• Reps: Two-foot: 10–15 reps (up to 20–25 for higher endurance). Single-foot: 10 reps per side. 2–3 sets for all variations.
• Progression: Add a weighted vest once the movement feels comfortable and strong.