Explore Preparation to Play

Shoulder blade warmup with the tube

Stand in a stride position and hold the tube in front of your body with arms extended. Begin the movement...

Stimulating nervous structures before playing

To stimulate the nervous structures between the head, arm and hand, the player performs the following...

Mobilize your hip for better rotational ability

Cross the right leg, front over the left standing leg. Raise the right leg (in external rotation of the...

Mobility – Hamstrings and Glutes

The player stands in front of the net or another raised object such as a bench and places on leg on top...

Preparing the knee joints for training

The player lifts the leg slightly off the ground and swings the leg loosely back and forth two or three...

Knee to the Chest Lunge Combination

The player pulls the knee to the chest and lunges. In the lunging position he/she touches the back anckle...

Strengthen internal rotators with the tube

Use your hand to apply tension to the tube inwards, ensuring that your elbows stay in contact with your...

Mobility – Quads and Hip Flexors

The player grabs his/her ankle and pulls the leg back trying to get the foot close to the glutes as possible....

Group Warm up - Side Jumps and Burpees

The burpee is a popular whole body exercise in which players work with their own body weight. The Burne...

Eye training with head movement

To stimulate the muscles of his eyes, the player trains in three different levels. For this purpose,...

Lateral Groin Stretch

Functional warm up combines warming up and stretching the muscles.

Warming up at the Net: Up and Back

One player is at the baseline and one at the net. The baseline player moves the net player up and back...

Volleys and Half Volleys in the Short Court Alley

One player plays always a controlled forehand volley. The partner will alternate between one backhand...

High Skipping

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

Place and Pick up

Players play mini tennis in the service boxes. They have to hit the ball with slice and are not allowed...

Agility Ladder - Stepping in and out of the Ladder with the One Foot

The player runs forwards through the ladder stepping in and out of the ladder with one foot. The other...

Shuffling around Balls

The players place a ball at each point of the compass round them. The distance to each ball should be...

Carioca Step

The players move sideways using a carioca step, that is alternating crossing over one leg in front and...

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...

Agility Ladder - One on each Rung Forwards plus a Sideways Sprint

The player runs forwards through the ladder stepping once between each rung.

Roger's Warm-Up Drill

Here is an exercise, that Roger Federer uses. With a basketball in hand, the player returns a lighter...

Group Warm up - Arm and Leg Coordination using the Agility Ladder

Teaching younger and older players to move backwards smoothly should be an integral part of player development....

Player pulls tape inwards with hand

the hand pulls the band inward, keeping the elbows against the body.

Squatting and Stretching the Quads

The upper body leans foreword over one bent leg, while the finger tips are brought to the ground. At...

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