Warm-up · Level 1
Straight-leg kick (Frankenstein)
Straight-leg raise toward the opposite hand, under control.
- Suggested dose
- 1 × 8 rep per side · 15s rest
- Equipment
- No equipment
- Works
- Hamstrings, Glutes
- Pattern
- Hip hinge, Mobility
How to do it
- Stand with one arm extended forward at shoulder height.
- Raise the straight leg trying to touch your hand with your toes.
- Lower with control and alternate.
Key points
- Standing leg firm
- Gradually increasing range, no bouncing
Common mistakes
- Rounding your back to reach
- Kicking with momentum
Why it helps your tennis
Prepares the hamstrings for stretches and low volleys.
Source: Complete Conditioning for Tennis, ch. 5
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.
- World’s greatest stretchDeep lunge, elbow toward the instep and arm opening to the sky.