Happy Tuesday to you…it’s Adam here! Let’s face it, to play the game of tennis well, you must move well and to move well you need as a foundation, strong legs.

Today I put together a video for you which demonstrates two simple moves, the Static Linear Lunge (sometimes called the Split Squat) and the Static Lateral Lunge which will act as the foundation for building stronger legs. Even though both legs are working in these moves, they are still referred to as single leg exercises…the lead leg bearing about 70% of your weight with the trail leg getting about 30%.

Far too often I come across people doing dynamic lunges with such bad form that it almost pains me to watch…for I know that they will soon be feeling the PAIN, in particular in their knees. Before we take any basic exercise, in this case static lunges, and move it in the direction of making it more active, the dynamic lunge, we first need to make sure we are doing it correctly…in short we want to establish strength and stability before we move to power and mobility.

To that end, that’s what this video is devoted to…showing you the finer points of the movement. Your goal is to master these techniques and spend at least 1 month doing them, before you start the dynamic lunges (Part 2).

When doing these 2 exercises, for the first 2 weeks, start with 1-2 sets of each about 10-15 reps. For weeks 3-4, do 2- 3 sets of each for about 16-30 reps of each. Once you hit month 2, you should have built up the baseline strength and stability to progress to dynamic lunges. So get to it! Check out the video below…