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Reactive Backhand side throws in open position with a medicine ball

She throws the medicine ball against the wall with a small backhand movement.

Core Strength - Back Extension plus Scapula Work

This exercise engages most muscles of the back side of the body with an emphasis on the upper back, scapula...

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 – Volleys on a Swiss Ball

The player kneels on the Swiss Ball and volleys back balls fed by the coach. 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...

Arm work while sitting

The player sits on the floor with his legs stretched out. With bent arms he simulates a fast sprint.

Core Strength - Swimming

This exercise targets the upper back and shoulders an area very prone to injuries in young players. The...

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...

Coordination – One Legged Plank on Balance Mat

The player stands on a balance mat on one leg and works on getting the rest of his/her body parallel...

Aerial-ABC

Here we warm up the hips. The arms should be extended. One foot is raised and used to spell letters or...

Monster Walk Side-Steps

The player uses elastic bands and takes large sideways steps while keeping the body low to the grounds....

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Agility sprint with reaction to an acoustic signal

At the acoustic signal, the coach calls A, B, C or D, the player sprints around the indicated cone as...

Squat-Jumps

The player completes so-called squat jumps here.

Coordination - One Legged Pendulum on a Balance Mat

The player stands on a balance mat on one leg and swings the other leg sideways. Training goal: This...

Band Workout: Hip Abductors

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

Basic Speed – Alternating Box Touches

Players step up and down a box alternating legs as fast as possible Training goal: This drill is designed...

Strengthening of deep abdominal muscles with the miniband

Every tennis player can benefit from an activation and strengthening of the trunk muscles. With the so-called...

Core Strength with the Superband

With the superband we are able to connect the legs, core and upperbody through resistance.

Band Workout: the rotator cuff of the shoulder

Rehabilitating from a shoulder injury is always a very long process. The best option is to prevent these...

Shuffling around Cones

In contrast to quickness on a muscular level, there is also a type of quickness governed by neuro-muscular...

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...

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...

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...

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