Footwork Starts at the Hips

Tennis is all about movement—whether you’re sprinting for a drop shot, loading up for a powerful serve, or changing directions in a baseline rally. But did you know your hip mobility could be holding you back?

If your hips are tight or weak, other muscles will compensate, leading to:
✅ Muscle imbalances
✅ Pain and stiffness
✅ Overuse injuries from your lower back down to your ankles

Poor hip mobility makes it harder to maintain balance, react quickly, and generate power in your shots.

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What’s Tightening Up Your Hips?

If your movement feels restricted, here’s what could be causing it:

✅ Sitting too much – Long hours in a chair shut down your glutes, overwork your hip flexors, and leave your lower back stiff.
✅ Poor standing posture – If you favor one leg more than the other, you could be unknowingly overloading your joints.
✅ Lack of dynamic movement – Static stretching isn’t enough! You need active mobility drills and strength training to unlock full range of motion.

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How to Unlock Your Hips for Tennis

A five-minute daily routine can improve hip mobility, reduce injury risk, and enhance footwork. Try these simple yet powerful exercises:

🔥 1. Forward & Backward Leg Swings – Loosen up your hip flexors & hamstrings before practice.
🔥 2. Seated Internal Rotations – Improve rotational mobility for more fluid groundstrokes.
🔥 3. Hip Controlled Articular Rotations (CARs) – Boost range of motion for explosive movement.
🔥 4. Side Planks with Hip Abduction – Strengthen abductors for better lateral stability.
🔥 5. Single-Leg Squats & Reverse Lunges – Build strength and balance for sudden directional changes.

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Footwork + Mobility = Tennis Success!

Mobility training isn’t just about avoiding injuries—it’s about moving better on court. Combine these mobility exercises with footwork drills like the crossover step to improve:

✔️ Speed
✔️ Balance
✔️ Reaction time

💡 Pro Tip: Check the soles of your shoes. If one side is more worn out, you’re favoring one leg, which means your hips are imbalanced!

🎯 Start small, stay consistent. Just five minutes a day can transform your movement, prevent injuries, and give you the edge over your opponents.