Lateral Lunge & Change-of-Direction Prep
Develop a stronger, more organised position for wide balls and quick direction changes. Keep the knee tracking comfortably and use a range you can control.
Set up
Mark a small side-to-side distance. Practise lateral lunges before adding low-intensity shuffles and deceleration.
Home practice
2 sets of 6 controlled lateral lunges each side, then 2 sets of 20-second side shuffles.
Key cues
Sit into the hip.
Keep the foot stable.
Brake before changing direction.
Progressions
Increase range; add a racket reach; then add a coach call for direction changes.
Watch drill video Video: The Prehab Guys