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Strength- Bridges on a Swiss Ball

The player lies on his/her back on the floor with his/her legs slightly bent and his/her feet on a Swiss...

Squat-Jumps

The player completes so-called squat jumps here.

One-legged wall drill with signal

The player completes so-called one-legged "high knees" on the wall after an acoustic signal. She supports...

Condi-Course: Side-Step, Hurdle Jumps, Agility Ladder

Fast, agile, resilient, strong-nerved. Tennis players are many things, but they are never one: Resting....

Rotational stability with the medicine ball

In this exercise we ware working on lower body control while rotating the torso. The idea is to start...

Strength - Static Lunges

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

Wendigkeitssprint-mit-kombinierten-Signalen

Agility sprint with combined signals

The coach signals either acoustically (A, B, C and D) or visually (racket is moved in one direction)....

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...

Band Workout: Hip Abductors

Tennis places so much strain on the legs because players are constantly being forced to change direction....

Activation of upper back with elastic band

The activation of the hip, arm and trunk muscles from the kneeling position by pulling and pushing movements...

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...

Police

The coach stands at the net and shows the players where to move using hand signals. Side steps to the...

Frog jumps over foam obstacles

In the starting position she goes deep into her knees and then jumps over the hurdle in a frog jump,...

Strength – Sliding Squats on a Swiss Ball

The player sits on a Swiss Ball and moves laterally from side to side maintaining the low body position...

Stabilization of the trunk musculature with a kettlebell

The torso rotation with the kettlebell addresses the thoracic spine but also the hip muscles. An improvement...

Band Workout: Posterior, Lateral Hip Musculature

Strengthening the backside of the thigh is often neglected in training. That is surprising considering...

Quick Side Steps with Changes of Direction

A player moves with short quick side steps on a line marked by cones. The player changes direction at...

Strength – Volleys Lying on a Swiss Ball

Players hit volleys with their torso on a Swiss Ball. The coach feeds. Training goal: This drill is designed...

Activation of the external rotators with the miniband

Abbremsbewegungen, Richtungswechsel oder Beschleunigung gehören zum Tennis und fordern die Rumpf und...

Fast Feet over the Side Line – Left Foot Out

This drill requires the player to move his/her feet at maximum speed. The player stands sideways to the...

Deep Side Steps with the Mini Band

The player steps inside the mini band and bends the knees in an athletic position.

In and Out of the Square

A player moves in and out of a square on the ground. The idea is for the player to move quickly with...

Skillful Feet: The Agility Ladder

The agility ladder is a “must have” in training. Even just walking through the ladder normally without...

fitness-sprint-aus-der-tiefen-seitwärtsbewegung-Titel

Speed-Drills: Sprinting from a Low, Lateral Position

Large step lowering the body and touching the marker with both hands. Back with a cross-over step and...

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