Explore Functional Fitness

Sliding needs to be practiced

The partner throws the ball to the baseline and diagonally forward. The player plays the ball and covers...

Speed Base – Box Jump

Players jump from a box stretching their calf muscles before they jump and trying to land with very little...

Strength - Weighted Lunges

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

High knees wall drill with signal

After an acoustic signal from the trainer, the player completes a change step (left-right) as quickly...

Explosive Push ups

Players get on their knees with both arms on the ground in an abbreviated push up position.

Explosive Long Jumps with Both Feet

The players stand parallel to the line and jump with booth feet together as far as they can using their...

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,...

High Skipping

Here the player completes a hop run, in which he jumps off horizontally high.

In and Out of the Square with Both Legs

The player jumps with both feet together in and out of a square formed by hurdles. The player tries to...

Forward and backward sprint

The player starts on the baseline and sprints forward to the dervice-line, then backward back to the...

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...

Loosening the Hamstrings with the Foam Roller

The video focuses on the hamstrings muscles. Sit and bend one leg placing its foot firmly on the gr...

Basic Speed – Rope Jumping – Speed – Both Feet Together

Players jump rope as fast as they can. They jump with both feet together trying to minimize “ground time.”...

Frequency Training: Lift the Knee and Tap the Side

The players jump on both feet on the side line working their ankles. On a “go” from the coach or partner...

Improve foot stability on the balance plate

In this exercise, we focus on balance and strengthening the ankle joint. Our player practices his stability...

Treating the Hip with a Lacrosse ball

Tennis is hard on the body, especially on the legs. All the changes in direction can easily lead to...

Speed-Drills: Sideways over Hurdles into a Rotational Throw

Sideways skipping over four mini-hurdles Sprint to the medicine ball. Catch with a large and stable step....

Strength – Alternating Straight Legged Bridges

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

Quick Changes of Direction in a Small Area

The players have to move to the following targets: One cone, forwards left (for a low step forwards to...

Monster Walk Side-Steps

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

Direction change sprint forward backward in the doubles alley

Here is a nice drill to practice changing directions from forwards to backwards.

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...

Coordination - One Legged Rotational Medicine Ball Throws on a Balance Mat

The player stands on a balance mat on one leg and throws a medicine ball back to the coach using a two...

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...

1 2 3 4 5 6 7 8 9 Next

Functional Fitness

Resources

Books

User Guides

About us

Functional Fitness

Functional Fitness for Coaches

Functional Fitness for Players