Footwork⏱ 2 min read
Lunge Well: Reach Further, Recover Faster
A good lunge saves energy and protects knees and back. Here is what to check.
You will lunge hundreds of times in a match. A good lunge reaches further, lets you play a better shot, and gets you back to base sooner.
The checklist
- Racket foot leads: the right foot for right-handers, on both forehand and backhand sides.
- Heel first, then roll onto the whole foot.
- Knee over the ankle, in line with the toes. Not collapsing inward, not far past the toes.
- Chest up: reach with the arm, not by bending the back.
- Back leg long, dragging lightly.
The recovery
Push back from the front heel and bring the back foot underneath you. Many players lunge well but recover slowly; practise the push-back as much as the lunge.
Build the strength
Split squats, lunge-to-stick holds and eccentric step-downs build the leg control that makes lunges safe and repeatable.
Key takeaways
- Racket foot leads, heel first, knee in line with toes.
- Chest up; reach with the arm.
- Train the push-back, and build leg strength.
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