Targeted development of mobility, stability, and overhead control—with direct benefits for the Serve and core stability in tennis.
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...
Test for hyperextension
Targeted development of mobility, stability, and overhead control—with direct benefits for the Serve...
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...
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,...
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...
From a low seat position to explosive acceleration
Explosive sprint start from a low rotational position – improve weight transfer, stability, and acceleration...
Backhand Angles on the Run: Control, Rotation, and Recovery
Train backhand angles on the run with clear targets, active rotation, and a fast recovery back to the...
Teaching different stances with a Rotational ball throw
Rotational throwing drills help players understand open and closed stances by linking body rotation and...
Do not let the players hit without recovering
Design drills that connect every hit with an active recovery to improve positioning, rhythm, and readiness...
Attack the ball with the legs
Explosive steps after the split step help players get behind the ball early and avoid reaching, leading...
Understanding how to use the correct steps to recover
Learn when to switch from side-steps to crossover steps to recover faster and stay balanced when pulled...
Learning to Decelerate for Better Control
True ball control comes from mastering acceleration and deceleration. This drill develops feel, rhythm,...
Skater jumps with diagonal overhead coordination
Lateral jumps combined with overhead coordination: a challenging exercise for timing, stability, and...
Skater jumps with controlled ball bounce
Lateral jumping power meets ball coordination: a simple but effective exercise for stability and bal...
The glutes must be activated before training
Although our 7-year-old player had been playing for 90 minutes prior to the screening in this workshop,...
Overhead coordination for beginners with the balloon
Improve overhead coordination in beginners using simple but effective exercises with the balloon.
Improving the footwork to the ball and back
Improve footwork with the "Beat The Bounce" rule in this footwork exercise. Enhance timing and coverage...