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Multidirektionaler-Speed-Drill-mit-Rotationswuerfen-Stop-and-Go

Multidirectional speed drill with rotational throws & stop-and-go

The coach (or partner) instructs the player to catch and quickly throw back a 2 kg ball using forehand...

Partner Speed Drill - Catch in a Square

To make a player faster you need to push him close to the limit. In this game players will run forwards,...

Agility Ladder - Slalom Run with Jump and Change of Direction

This drill combines several skills in the ladder. The player moves through the ladder stepping in and...

Dynamic movement and grip strength with training ropes

The variations with the Training Rope strengthen the arm and shoulder muscles. The training offers full...

Band Workout: Core Stabilization

To increase the challenge again in terms of coordination and strength, the one-arm variation is a good...

Strength - Static Lunges

The player takes a big step and lowers his/her back knee to the ground. He/she then alternates lowering...

Get your shoulder ready for fast punches with warming up the external rotators

This exercise targets the shoulder external rotators while the arm is extended. The upper arm is positioned...

Group Warm up - Vertical Jump and Changing Directions Using the Outside Leg

In this exercise the coach combines a jump (similar to a split step) with diagonal sprints and changes...

Basic Speed – Rope Jumping – Speed – 4 Step Jumps

Players jump rope but has to step 4 times per jump. The player should do this as fast as possible. Training...

Thera-Band Workout: Strengthening the External Foot Muscles

celerating place the foot muscles and ankle under a great deal of stress.

Lateral Cone Slalom with Forward Sprint

The player runs laterally zigzagging through a cone line. At the end o the line, the player turns around...

Strength – Alternating one Legged Bridges

The player lies on his back with his knees bent and both feet on the ground. The player alternates lifting...

One-armed rowing with the superband and static lower body

Many tennis players can benefit from a pull and pressure training of the upper extremities.

Basic Speed – Fast feet with Hands on the Hips

Players move their feet as fast as possible with their hands on their hips. Training goal: This drill...

One-legged Wall Drill

The player completes so-called one-legged "high knees" on the wall. She supports herself on the wall...

Coordination - One Legged Heel Lifts on a Balance Mat

The player stands on a balance mat on one leg lifting and lowering the heel. Training goal: This exercise...

Arm work while standing

The player stands in a shoulder-wide, stable stance. With his arms he simulates a fast sprint.

Band Workout: hip flexor and the dorsiflexors

If you want to perform well on court, highly effective footwork is a must. The Thera-Band is a useful...

Thinking and acting through colors

These color combinations are designed to engage players in critical thinking before taking action. Players...

Variants of push-up with Swiss ball

A strong core is important for the tennis player. The unstable Swiss ball is ideal for improving strength,...

Basic Speed – Reactive Jumps with Two Boxes

Players step down a box stretching their calves by pointing the foot up. The players will touch the ground...

Strength - Weighted Lunges

The player moves across the court taking big steps and lowering the back knee to the ground. The upper...

One-arm upside-down kneeling with kettlebell

Many tennis players can benefit from an improvement in strength in the shoulder girdle in the half-kneeling...

Agility Ladder - Slalom with Side Jumps over Hurdles

The player moves through the ladder stepping in and out of the ladder, two steps in and one out alternating...

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