Move Better

Rhythmically jumping and balancing the pole

Jumping while balancing at the same time? A playful challenge for balance, rhythm, and body control.

Pin the pole in a low position

How low can you go with a stable foot? Two pole variations combine ankle mobility with control and a motivating target task.

Better rotation in the tennis stroke – mobility exercise with a gymnastic stick

Upper-body rotation in the kneeling position: mobility and trunk control as the foundation for a stable stroke preparation in tennis.

Penguin Walk – active feet for better movement control

The Penguin Walk trains foot and ankle control, balance, and the coordination basics for variable tennis footwork.

Sidewalk with raised heel – active feet and balance

Lateral footwork with a raised heel to practice balance, foot control, and coordination-based movement stability.

Shoulder Opener in Kneeling Position

Improve the mobility of your shoulders and thoracic spine—for smoother overhead movements, better posture, and more looseness on the tennis court.

Figure-eight flow in the deep lunge

Figure-eight movements in the deep lunge improve mobility, leg axis stability, and control in tennis-specific positions.

V/W Position on the Wall for Better Shoulder Control

This mobility exercise improves shoulder mobility and posture - an important foundation for Serve, overhead, and stable stroke movements.

Improve Shoulder Mobility: Guide a Stick Behind the Head in Prone Position

A simple mobility exercise for shoulder mobility, trunk control, and stable overhead movements in tennis.

Hip Mobility: More Control for Lateral Movements

A simple mobility exercise for hip control, leg guidance, and stable lateral movements in tennis.

Opening the shoulders and stabilizing the core in kneeling

Recline with band: a controlled mobility exercise for shoulder mobility, core stability, and overhead movements in tennis.

Lift your upper body while lying on your stomach

Out of a prone position, first lift your arms slightly off the floor. Then, lift your upper body off the floor in…