Athletic Development
Lunge-Bounces with diagonal ball catching
Low Lunge-Bounces with diagonal ball catching combine short ground contacts, stable footwork and hand-eye coordination.
Athletic Development
Diagonal Ball Catching in a Low Stance
Let it drop vertically, catch it diagonally across the body: This exercise combines hand-eye coordination with a stable stance.
Athletic Development
Wide Tappings with Ball Circles, Dribbling and Catching
Tappings with ball circles, lateral dribbling and catching combine quick foot contacts with varied coordination tasks.
Athletic Development
Wide Tappings with Ball Circles Around the Body
Fast tappings with ball circles combine foot rhythm, arm-leg coordination, and a stable ready position.
Athletic Development
Hip Mobility Flow: Mobility in All Directions
A multidirectional hip mobility flow for more mobility, active control, and variable movement positions on the tennis court.
Athletic Development
Jumping and Landing in the Wide Split-Step Position
A stable split step is the basis for explosive footwork. This exercise improves landing, balance, and the first step in tennis.
Athletic Development
Wide Jumps in Rhythm: Stability for Better Footwork
Wide jumps train stability, rhythm, and leg control as the basis for tennis-specific footwork.
Athletic Development
From a one-legged stance to a forward sprint
Single-leg stability meets explosive acceleration—ideal for quick transitions in tennis.
Athletic Development
Explosive changes of direction through targeted weight transfer
Practice explosive changes of direction: weight transfer, stability, and maximum acceleration in a tennis-like movement sequence.
Athletic Development
From a low seat position to explosive acceleration
Explosive sprint start from a low rotational position – improve weight transfer, stability, and acceleration in tennis.
Athletic Development
Timing under pressure – jump coordination with a balloon
Jump explosively, hit the balloon at the highest possible point, and stay coordinated even when tired—this balloon exercise trains both strength and…
Athletic Development
Explosive upward movement – controlled downward movement
Explosive upwards – controlled downwards! The knee lift jump trains power, balance, and stability all at once.
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