Become more explosive and powerful with jumping lunges

Tennis players at all levels and ages are regularly participating in strength training, which is very important for maximizing performance and preventing injuries. But ultimately, speed and explosiveness of the movement determines who is stronger, faster and quicker on the tennis court.

Plyometric exercises help to develop these qualities. During plyometric movements the muscles become loaded, coiled, compressed and then released while you are propelled forward, upward or sideways. This explosive strength is very important for your tennis game to start, stop and change the directions, or when you load to hit a stroke and then unload the muscles to generate force and power to create the movement.

You should include plyometric training very regularly in your training regimen. It is easy, because you don’t need any equipment if you don’t want to. You can do the jumps indoors, outdoors in the park, or in the sand of Los Angeles beaches.

Besides moving squat jumps, jump squats with open legs or four-square-jumps that have been already covered; another outstanding exercise is jumping lunge (or telemark jump, resembling the graceful movement of telemark style skiers). Recall a proper technique of a lunge in the past article. The jumping lunge is excellent not just for your explosive power and strength, but also for your balance.

Jumping Lunge – Basic Version

Stand straight and step far back with your left leg. Bend the right knee to 90 degrees and don’t let it extend beyond the foot. Keep your left leg semi-relaxed and bent, and make sure that you left foot is pointing forward in-line with the leg. 

Sink as low as you can and explode into a high jump. While in the air, switch the legs and land smoothly on both legs at the same time. Left leg is in front this time.

It is important to jump really high, so you have time to switch the legs in the air, or the movement (and sound) during the landing would be more “stomp-stomp” in stead of just one synchronized sound. Sink in one smooth movement as low as you can and immediately explode to another jump.

Keep your upper body erected during all the movements and engage your core for the stability.

Jumping Lunge – Advanced Version

The technique of the movement is similar like in the basic version, only now you will move sideways while jumping. It will load the hips more with the lateral forces which resembles your movement on the court. Imagine that you have two parallel lines on the ground, and you will be jumping sideways from line to line.

From the starting position with the right leg forward, explode into the air and towards left. Switch the legs in the air and land smoothly on both legs. Sink very low and immediately explode into the air again, this time toward the right, to the starting position. As you get better and more powerful, increase the distance between your jumping “lines”.

Keep jumping and getting stronger, quicker and more balanced, and see how rapidly your tennis game will improve.

If you liked reading this article, feel free to subscribe with the button above, so you wouldn't miss any future great articles on fitness and injury prevention. Until then, read also tips how to

1. Rejuvenate your body in the morning or any time with Sun Salutations.
2. Stretch your hips with the Pigeon, Frog, Crocodile Twist, external hip stretch and groin stretch.
3. Do the myo-fascial release for your feet, booty, and lower legs.
4. Strengthen your legs and booty with lunges, jump squats, windmills and air bench.
5. Strengthen your core with the side plank with leg lift, windmill, plank with arm and leg lifts and push up with knee to elbow touch.
6. Prevent overuse injuries of your shoulders, wrists and elbows with elbow curls, arm circles and dogs and cats.
7. And if the injury happened and you had a knee surgery, here are exercises for your come back.
8. Use the beautifully colored kinesio tapes to prevent or heal your injuries.
9. Work on your agility, coordination and balance with some fun footwork drills with the soccer ball or jumping squares.
10. And because the weather and conditions in Los Angeles are very hot, don’t forget to drink a lot of water, because it will increase your performance and well-being.
11. Learn how to sleep well to feel good and increase your performance.