The Big Volley: Exercise No. 2, Lateral Monster Walk

by: Bret Waltz | July 16, 2013

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Tags: Fitness

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Photography by Gorman Studio

This week, we're focusing on exercises that will improve your volleys. Click here for Monday's exercise, Volley Lunge, as well as an introduction to our series.

This exercise improves lower-body strength, and helps develop a strong ready-position stance. More specifically, it helps with hip stability and glute activation.

Start: Place a resistance band around your ankles. Lower into a ready-position stance, with your feet slightly wider than shoulder-width apart and legs in a semi-squat position. Grasping a tennis racquet is recommended, but optional.

Movement: Take a step with your right foot (about 6 inches) to the side while maintaining your ready position stance. Keep your ankles in a neutral position and do not let your right hip hike (move vertically) as you step.

Finish: Take a step with your left foot toward your right, making sure not to come out of the squat position. Your head and shoulders should not bob up and down; they should stay level throughout the movement.

Perform 1-3 sets of 20-30 reps in each direction

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