Warm-up · Level 1
Butt kicks
Jog in place bringing your heel to your glute.
- Suggested dose
- 1 × 30 s · 15s rest
- Equipment
- No equipment
- Works
- Hamstrings, Quadriceps
- Pattern
- Footwork
How to do it
- Jog in place.
- Bring your heel toward your glute with the knee pointing at the floor.
- Relaxed arm swing.
Key points
- Knee down, heel up
- Quick, light rhythm
Common mistakes
- Driving the knee forward
- Hunching your back
Why it helps your tennis
Mobilizes the quads before braking and changes of direction.
Source: Complete Conditioning for Tennis, ch. 5