It is much easier to slide on clay rather than hard courts, but if you will look at Monfils you can hardly make out the difference between the courts. So, do you want to glide and slide like Monfils? Here is what you gotcha do-
You will need two basic things –
In this post, we will cover 3 basic lower body strength exercises which will enhance your sliding ability –
The single leg raised lunge not only focuses on your thigh muscles, but the butt and calves muscles also. It is one of the best exercises to activate your legs and strengthen them. Apart from the enormous strength it provides, this exercise also help you improve your balance. So, find a raised surface and get to work.
It's important to do these lunges properly so you don't put unwanted strain on your joints. Here's how to perfect your form:
You can add weights on your subsequent sets to put some more pressure on your quads and glutes.
Deep squats recruit more muscles, burn more calories, and have a tendency to improve knee stability. In fact, research has shown that parallel squats with heavy weights are less effective at increasing strength than deep squats with a lighter weight. Further, this also increases your flexibility level and tones your hip muscles which will contribute to your sliding efforts.
A deep squat is a more complicated and, if performed incorrectly, riskier than the standard variation. There is an enormous number of joints and muscles that work together in a very broad range of motion to perform this movement, so extra special attention needs to be paid to mobility, flexibility, stability, and coordination. Here's how to perfect your form:
Start with the body weight and gradually move to weighted version of the exercise
What is required?
You will need two basic things –
- Proper Technique ( if it doesn’t come naturally to you )
- Super Lower Body Strength
In this post, we will cover 3 basic lower body strength exercises which will enhance your sliding ability –
Single Leg Raised Lunge:-
The single leg raised lunge not only focuses on your thigh muscles, but the butt and calves muscles also. It is one of the best exercises to activate your legs and strengthen them. Apart from the enormous strength it provides, this exercise also help you improve your balance. So, find a raised surface and get to work.
Technique-
It's important to do these lunges properly so you don't put unwanted strain on your joints. Here's how to perfect your form:
- Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
- Step forward with one leg, and place the opposite leg on a raised surface lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.
You can add weights on your subsequent sets to put some more pressure on your quads and glutes.
Deep Seated Squats:-
Deep squats recruit more muscles, burn more calories, and have a tendency to improve knee stability. In fact, research has shown that parallel squats with heavy weights are less effective at increasing strength than deep squats with a lighter weight. Further, this also increases your flexibility level and tones your hip muscles which will contribute to your sliding efforts.
Technique-
A deep squat is a more complicated and, if performed incorrectly, riskier than the standard variation. There is an enormous number of joints and muscles that work together in a very broad range of motion to perform this movement, so extra special attention needs to be paid to mobility, flexibility, stability, and coordination. Here's how to perfect your form:
- Stand with feet placed shoulder with apart and put your weight towards back your feet. Slowly start bending your legs pushing your hips back and keeping your chest lifted as you slowly make your way down
- Ensure that your knees doesn’t cross your ankles as you slowly get into a position where your hips are parallel to the ground
- Now slowly push yourself down, making your hips reach the ground. Your knees still doesn’t cross your ankles. Slowly raise to starting position and repeat
Start with the body weight and gradually move to weighted version of the exercise
Single Leg Calf Raise:-
You will need super strong calf muscles to break your run and push through the friction offered by the court. The most prominent exercise for calves is the double leg raise, but focusing on one single leg at a time the effects are huge. You kinda multiply your improvement levels
Technique -
- Starting position: Stand on one leg near a wall for balance with the other leg bent behind you. Be sure the ankle, knee, and hip of the leg you're working are in vertical alignment to protect the joints.
- Action: Press down into the ball of your foot to raise your body upward. Keep your abdominal muscles pulled in so you avoid shifting forward or backward.
Add weight to add intensity. Hold a dumbbell or other weight in one hand. Place the other hand on the wall for balance.
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