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More than 200 Videos in this section

Functional Fitness

Here, you’ll find expert-led exercises that focus on strength, speed, agility, and recovery. These videos will help players develop the power needed for strong strokes, improve speed and movement on the court, and guide through recovery techniques to keep the body at peak performance.

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Functional Fitness Drills at TennisGate
core strength

Targeted exercises that build core strength and overall muscle endurance

Functional Fitness Drills at TennisGate
footwork speed

Drills that boost footwork speed and reactive agility

Functional Fitness Drills at TennisGate
recovery

Improve recovery and maintain peak performance

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Activation of upper back with elastic band
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...
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fitness_beinarbeit_medizinball
Footwork with Medicine Ball
This is a great drill to work on footwork and can be used as a warm up, as a way to strengthen or as...
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Deep Side Steps with the Mini Band
Deep Side Steps with the Mini Band
The player steps inside the mini band and bends the knees in an athletic position.
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One-legged Wall Drill
One-legged Wall Drill
The player completes so-called one-legged "high knees" on the wall. She supports herself on the wall...
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Grundlinie-4-T-Run-und-Split-Step-1
Split-Step over Hurdle plus Shadow Approach Shot
The player jumps over a hurdle on command and runs to a cone at the intersection of the sideline and...
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Coordination – One Legged on a Balance Mat
Coordination – One Legged on a Balance Mat
The player stands on a balance mat on one leg, lifting the other leg to a 90 degree angle. Training goal:...
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Reaction: Stepping on Targets on Command
Our players should react to a verbal signal from the coach and move as quickly as possible to tap different...
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Strength – One-arm Lateral Throws on a Swiss Ball
Strength – One-arm Lateral Throws on a Swiss Ball
The player sits on a Swiss Ball and throws a medicine ball underhand with one arm to the coach. Sitting...
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Squat-Jumps
Squat-Jumps
The player completes so-called squat jumps here.
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Push-up with the Pezziball
Push-up with the Pezziball
A strong core is important for tennis players. The unstable training ball is ideal for improving strength,...
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XH Sprints
XH Sprints
Improve forward, backward and side speed and change of directions with this drill.
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Working the Back Muscles Duoball
Working the Back Muscles Duoball
The player lies on his/her back with the knees bent and the feet on the ground placing the duo ball right...
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Different-sprint-impulses
Different start impulses
The player starts out from different starting positions and tries to accelerate as fast as possible to...
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Loosening the Large Back Muscles with the Foam Roller
Loosening the Large Back Muscles with the Foam Roller
The video focuses on the large muscles of the back. Lay on your side and place the roller under your...
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Coordination - One Legged Volleys on a Balance Mat
Coordination - One Legged Volleys on a Balance Mat
The player stands on a balance mat on one leg and volleys balls tossed by the coach. Training goal: This...
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Standing Long Jumps
Standing Long Jumps
The player performs long jumps from a standing position. The player performs long jumps from a standing...
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Upper Arm and Trapezius Loosening with the Foam Roll
Upper Arm and Trapezius Loosening with the Foam Roll
Tennis is very demanding on the body and muscles tend to tighten up. The foam roller is an excellent...
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Wendigkeitssprint-in-Wettkampform
Agility sprint mirroring each other
In this game, the players are only allowed to move around the cones with their rackets in front of their...
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Fast Feet over the Side Line – Left Foot Out
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...
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Core Strength - Active Side Bridges
Core Strength - Active Side Bridges
This exercise engages the core with an emphasis on the obliques. The student lays sideways and works...
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Treating the Trapezius Muscles with the Blackroll Ball
Treating the Trapezius Muscles with the Blackroll Ball
The fascia and muscles of tennis players tend to harden and stiffen and it is very important to help...
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Coordination - One Legged Heel Lifts on a Balance Mat
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...
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Strength - Weighted Lunges
Strength - Weighted Lunges
The player moves across the court taking big steps and lowering the back knee to the ground. The upper...
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Coordination - One Legged Arm Lifts on a Balance Mat
Coordination - One Legged Arm Lifts on a Balance Mat
The player stands on a balance mat on one leg and lifts a stick straight above his/her head with both...
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Functional Fitness

Functional Fitness for Coaches

€39

per year

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Functional Fitness for Players

€39

per year

Get Started
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