Warm-up · Level 2
Carioca (crossover step)
Lateral movement crossing one foot in front and then behind.
- Suggested dose
- 2 × 20 s · 15s rest
- Equipment
- No equipment
- Works
- Hip flexors, Obliques, Adductors
- Pattern
- Footwork, Rotation
How to do it
- Sideways, arms open at shoulder height.
- Cross the trailing foot in front, open, then cross it behind.
- The hips rotate while the shoulders keep facing forward.
Key points
- Separates hips and shoulders
- Short, rhythmic steps
Common mistakes
- Turning the whole body as one block
- Looking at your feet
Why it helps your tennis
Improves hip–trunk separation, key in rotational strokes.
Source: Complete Conditioning for Tennis, ch. 5