This is the essential set of exercises anyone who plays tennis, squash or badminton needs. Court movements are becoming ever more dynamic---even if you don't want to use the Gael Monfils signature move (sliding side splits, while running at full speed) on the court!

The set begins with a large variety of mid- and upper-back backward bends, to improve whole-spine suppleness in this fundamental movement, and follows with an efficient floor back bend, with a recovery position added.

Next are a variety of passive back bends over a support; the most comfortable way to improve this range of movement.

Next is a standing forward bend plus spine rotation movement, sure to improve your agility in this compound movement.

And because the calf muscles work so hard in these sports, we have included an excellent wall calf stretch; this will stretch the outer calf properly (most calf stretches miss this part).

Next is the best floor hamstring stretch we have found, so far and, uniquely, achieves its stretch from a bent knee start position. This does not feel like any hamstring stretch you have ever done, and it is amazingly effective.

A standing quadriceps stretch is offered, and will be much stronger than the one you use now.

A floor bent-leg forward bend finishes the session.

If you feel that your style on the court can benefit from more side-splits/adductor flexibility, you may care to add the Martial Arts and Gymnastics Value Pack to your arsenal, or buy the whole book Stretching & Flexibility, available in the Book section of the store.