While maintaining an erect torso, rapidly kick forward while bringing the opposite arm forward The leg should be straight as possible during the kick while striving to bring it to chest level so that the foot can connect with the opposite hand at the peak of the stretch The arm should be extended so that it is parallel with the ground Movement occurs in the sagittal plane Targeted Muscles Hamstrings Lower Back Hip Flexors   RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  

Perform full circular rotations at the shoulder, keeping the arms straight, while performing rapid dorsi-flexion (heels are off the floor) at the ankle with each step Perform forward swings one half the distance and backwards swings for the second half Movement occurs in the sagittal (forward/backward movement) plane Targeted Muscles Shoulders Calves Rotators RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health   http://www.conditioning-coach.com  - Tennis & Conditioning Coach