Warm-up · Level 1
High knees
Fast knee raises in place with active arm swing.
- Suggested dose
- 2 × 20 s · 20s rest
- Equipment
- No equipment
- Works
- Hip flexors, Calves, Quadriceps
- Pattern
- Footwork
How to do it
- Stand tall.
- Raise one knee to hip height while the opposite arm swings forward.
- Alternate quickly, landing on the balls of your feet.
Key points
- Arms at 90°, from hip to face
- Short ground contact
Common mistakes
- Leaning the torso back
- Landing flat-footed and loud
Why it helps your tennis
Running technique and step frequency for the first steps.
Source: Complete Conditioning for Tennis, ch. 6 (running-form drills)