Injury prevention · Level 2
Star excursion balance
On one leg, touch the floor with the other in front, to the side and behind as far as possible.
- Suggested dose
- 2 × 6 rep per side · 30s rest
- Equipment
- No equipment
- Works
- Glutes, Quadriceps, Calves, Abs
- Pattern
- Ankle and calves, Squat, Mobility
How to do it
- Stand on one leg, knee bent.
- Reach the free foot to lightly tap the floor in front, coming back to center.
- Repeat to the side and diagonally behind.
Key points
- Standing knee aligned with the foot
- The free foot only grazes the floor
Common mistakes
- Putting weight on the reaching foot
- Knee caving in
Why it helps your tennis
Neuromuscular control of knee and ankle; reduces the risk of sprains.
Source: Complete Conditioning for Tennis, ch. 4 (single-leg stability test)
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- 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.