The children lie prone on the mat. The gaze stays directed downward, the forehead points toward the floor. The toes are tucked under, and the body remains calm and stable. The stick is held with both hands between the index finger and thumb. The arms are stretched forward, the fingertips pointing forward.
From this position, body tension is built up first. Then the children lift the stick up in a controlled way, without lifting the upper body significantly. The stick is guided over the head and back. It is important that the movement is calm and smooth. Behind the head, the position is held briefly. After that, the stick is guided far forward and up again and only then lowered in a controlled way.
The grip width can be adjusted. If the movement is too difficult or the children cannot guide the stick cleanly behind the head, they take a slightly wider grip. The head stays down throughout the entire movement, and the upper body remains as stable as possible.
Transfer to Tennis
This exercise develops mobility and control in the shoulder girdle as well as the ability to move the arms overhead without losing trunk position. This exact connection is important in tennis: the arm should be able to work freely while the body stays stable.
For the Serve, the overhead and high contact points, the player needs good shoulder mobility, controlled arm movement and a stable upper-body position. The exercise does not imitate a tennis stroke directly, but it prepares important physical prerequisites. Especially with children, the goal is to develop an early feel for how the arms can move freely without the whole body compensating.
If the upper body lifts too much during the exercise, this often shows that the movement is not being controlled cleanly from the shoulder girdle and upper back. For tennis, this means the player may later compensate during overhead movements through backup movements in the back, the head or overall coordination. That is why a calm execution is more important than the biggest possible range of motion.
Training Goal
The goal of the exercise is to improve shoulder mobility, control in the shoulder girdle and trunk stability in prone position. The children learn to guide the stick overhead to the back and forward again in a controlled way without losing the basic position.
The exercise is especially suitable for general athletic training in the children’s and youth area. It supports preparation for overhead movements and improves body awareness in a simple, easy-to-control starting position.
Load Management
For the start, five to six repetitions per set are enough. What matters is not the number of repetitions, but the quality of the movement.
Recommendation:
- 1–3 sets
- 5–6 clean repetitions
- short pause between sets
- slow, controlled movement execution
- no fast or jerky arm movement
If movement quality decreases, the exercise should be stopped or simplified.
Possible Corrections
The head lifts up:
The gaze stays downward. The children should not look forward, but align the forehead toward the mat.
The upper body lifts too much:
Make the movement smaller. The stick does not need to be taken maximally far back. It is more important that the upper body stays calm.
The grip is too narrow:
Take a slightly wider grip. This makes the movement easier and allows the children to guide the stick more controlfully.
The arms bend too early:
Keep the arms long and first lift the stick cleanly forward and up. Only then guide it over the head and back in a controlled way.
The movement becomes too fast:
Reduce the tempo. The children should consciously guide the stick back, stay stable briefly, and then work forward again in a controlled way.
The shoulders pull up toward the ears:
Keep the shoulders relaxed. The neck stays calm, the head stays down.
Coaching Keys
- Gaze stays downward.
- Toes are tucked under.
- First build tension, then move.
- Lift the stick up in a controlled way.
- Upper body stays as calm as possible.
- Guide the arms long forward.
- If needed, take a wider grip.
- Stay stable briefly behind the head.
- First guide it forward and up, then lower it.
- Quality before number of repetitions.
Progressive Execution: from easy to difficult
1. Prepare without a stick
The children lie in prone position and lift only the stretched arms slightly off the floor. The focus is on gaze downward, a calm upper body and controlled arm position.
2. Work with a wide grip
The stick is held very wide. This makes the movement easier. The children guide the stick only as far back as they can control the position cleanly.
3. Guide the stick over the head
The stick is lifted forward and up and guided in a controlled way over the head and back. The position behind the head is held briefly before the stick is brought forward again.
4. Larger range of motion
If the execution is stable, the stick can be guided farther back. The upper body still stays calm, the head stays down.
5. Slower tempo and longer holds
The movement is slowed down. Behind the head, the position is held for one to two seconds. This increases the demand on control and body tension.
6. Narrower grip
More advanced children can choose a slightly narrower grip. This demands more shoulder mobility. This variation should only be chosen if the movement is possible without backup movements.