Lower Body Elastics

Key Points

• Perform reverse lunges alternating from side to side with elastics, challenging both strength and balance
• Push off strong, bend the knee, and drive forward
• Perform 3 sets of 10 to 12 repetitions
• Perform forward lunges by turning around, turning the exercise into a great deceleration exercise
• Step down in a controlled fashion and drive back up strongly
• Emphasize controlled eccentric movement and powerful concentric movement
• Lunge towards the pole with the elastic pulling and then come away strong
• Focus on decelerating slowly and powering forward
• Elastics are great for teaching junior athletes proper exercise technique under load
• Combine Romanian deadlifts with a row for a challenging full-body workout
• Maintain balance while rowing at the top position
• Bend down into a squat, allowing your hands to drift slightly over your left hip, then drive up into a chop across the body
• Create stability in your core and body
• Add rotation to make it more tennis-specific, generating power from the foot up through the kinetic chain into the hip
• Perform 3 sets of 10 to 12 repetitions