A simple mobility exercise for hip control, leg guidance, and stable lateral movements in tennis.
Hip Mobility: More Control for Lateral Movements
A simple mobility exercise for hip control, leg guidance, and stable lateral movements in tennis.
Warm Up Strokes in mini tennis with a step over the line
Mini tennis exercise for active push-off, better court coverage, and controlled footwork after every...
Quick Feet, Alert Mind: Tennis Warm-up with Shadowing
Active tennis warm-up with quick feet, shadow strokes, and a clear reaction to commands.
Mobility Flow for more reach and control in tennis
Active mobility in a half-kneeling position: mobilize hips, trunk and shoulder while building stability...
Opening the shoulders and stabilizing the core in kneeling
Recline with band: a controlled mobility exercise for shoulder mobility, core stability, and overhead...
Medicine Ball 2 vs. 2
Intense medicine ball warm-up for footwork, rotation, reaction and tennis-specific transfer.
Serve Development in the Orange Stage
Detailed analysis of serve technique in the Orange stage, with in-depth comments and coaching keys for...
Improve Shoulder Mobility: Guide a Stick Behind the Head in Prone Position
A simple mobility exercise for shoulder mobility, trunk control, and stable overhead movements in te...
Control Stroke Overhead: Developing Volley Feel During Warm Up Strokes
Control stroke overhead: players train high volleys, quick high-low adjustments and greater confidence...
Test for hyperextension
Targeted development of mobility, stability, and overhead control—with direct benefits for the Serve...
From a caterpillar to a butterfly - two-handed backhand
In this analysis, we superimposed the same player on a two-handed backhand in three age groups - 10,...
When technique takes shape – Forehand in orange stage
Let's take a look at the forehand of a very talented boy in the orange stage.
Lift your upper body while lying on your stomach
Out of a prone position, first lift your arms slightly off the floor. Then, lift your upper body off...
Improving your First Step
A quick first step is essential for an effective footwork. The following progression will show you how...
Wide Jumps in Rhythm: Stability for Better Footwork
Wide jumps train stability, rhythm, and leg control as the basis for tennis-specific footwork.
More Than Just Lob and Smash: Game-Based Net Play Warm-Up
Game-based warm-up with overheads, volleys and return-like movements to improve footwork, reaction and...
Forehand Variation with Mini Net
The coach sets up the mini net in the forecourt, parallel to the net. The player practices the disguised...
One-leg stability with wall throws
Side jumps, wall throws, and one-leg stability: a coordination tennis exercise for reaction, balance,...
Active Knee Extension and Rotation for Joint Resilience
Enhance knee stability and rotational control to support safer changes of direction in tennis.
Circular Arm Exercise for Joint Protection and Mobility
Enhance shoulder mobility and control to improve serve mechanics and protect the joint from overload...
Neck Activation as a Foundation for Stroke Stability
Improve cervical mobility to enhance visual tracking, posture, and stroke stability in tennis.
Improve Shoulder Blade Function for Tennis Performance
Activate and control the scapula to support wider swings, better energy transfer, and shoulder resil...
From a one-legged stance to a forward sprint
Single-leg stability meets explosive acceleration—ideal for quick transitions in tennis.
Explosive changes of direction through targeted weight transfer
Practice explosive changes of direction: weight transfer, stability, and maximum acceleration in a tennis-like...