The Lunge and Twist Core Stretch warms up the musculature of the legs and core used during stroke production.
The lunge and twist core stretch is a total body dynamic stretch that reduces the risk for injury by increasing muscle tissue temperature and improves flexibility and stability.
If you want the full benefits associated with the lunge and twist core stretch then ensure that you rotate the trunk instead of just swinging the arms.
The dynamic stability requirements can be enhanced when you narrow the base of support, the leg position, during the lung.
Lunge And Twist Core Stretch Progression
Implement the stretch into your dynamic stretching routine prior to your training or workout. This is also a great time to mentally prepare yourself.
Make sure you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, athletes are not focused and they just go through the motions. They become sloppy. Especially when it comes to maintaining dynamic stability.
Here are the progression levels:
- Beginner: look down during the action
- Advanced: look forward during the action & increase speed
- Professional: close your eyes
As a beginner you want to perform the stretch in a controlled fashion, especially during the lunge, so that you can maintain dynamic stability throughout the stretch.
Advanced athletes can speed up the action and maintain a narrow base during the lunge position to increase the dynamic stability requirements.
Professional athletes can close their eyes during the action. That makes it even more difficult to maintain dynamic stability throughout the action.
Lunge And Twist Core Stretch Summary
- Take a large step out with the leading leg
- Drop trailing knee towards the ground in a controlled fashion until both knees are at 90˚
- Rotate the torso all the way from right to left
- Keep weight on forward heel
- Stand up and progress into next lunge
Targeted Musculature
- Glutes
- Quadriceps
- Hamstrings
- Hip Flexors
- Obliques
“Illu trunk muscles“. Licensed under Public Domain via Wikimedia Commons.
More Dynamic Stretches
Of course we have more great dynamic stretches that you can do before you start playing tennis to get yourself prepared and ready for action.
Simply chose 6-8 dynamic stretches for your dynamic stretch routine that warm up the major muscle groups of the legs, hip and core and you are ready to go!
Here are a few suggestions:
- Dynamic Cross Over Lunge Stretch with Heel Reach
- Duck Walk Dynamic Stretch
- Straight Leg Kicks Dynamic Hamstring Stretch
Other Static Stretches For You
Apart from the lunge and twist core stretch we have some other static stretches for you that target the muscles acting on the hip.
You can use these stretches during the cool down once you are finished with your match or training session.
Simply click on them to learn more or watch the videos:
Training Zone
In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:
