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

by: Bret Waltz | July 16, 2013

Share to Facebook Share to Twitter Email

Tags: Fitness

Share to Facebook Share to Twitter Email

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

Share to Facebook Share to Twitter Email

More Stories

Age is but a number for 69-year-old Gail Falkenberg

Falkenberg, who will turn 70 in January, plans to keep playing at the professional level. 

Welcome to the new!

Enhanced scores. New tournament view. And much more.

All 102 courts at USTA National Campus to be outfitted with PlaySight technology

Live-streaming technology, analytics and multi-angle video analysis will be available across the breakthrough facility.