Active mobility in a half-kneeling position: mobilize hips, trunk and shoulder while building stability for tennis strokes at the same time.
Recline with band: a controlled mobility exercise for shoulder mobility, core stability, and overhead movements in tennis.
Intense medicine ball warm-up for footwork, rotation, reaction and tennis-specific transfer.
Detailed analysis of serve technique in the Orange stage, with in-depth comments and coaching keys for developing young players.
Control stroke overhead: players train high volleys, quick high-low adjustments and greater confidence in net play.
Efficient footwork starts with the right split step. This is how you develop timing, explosiveness, and readiness to play at Level 2.
The footwork cycle in Level 2: Timing and explosiveness Read More »
Jump explosively, hit the balloon at the highest possible point, and stay coordinated even when tired—this balloon exercise trains both strength and timing.
Timing under pressure – jump coordination with a balloon Read More »
You control the length of your serve primarily by how you toss the ball. With small variations, you will quickly develop a much better feel for it.
Controlling serve length: The ball toss is the secret Read More »
Players must use their footwork to be where the ball bounces. This is the only way to achieve the optimal hitting position.
Be where the ball bounces Read More »
Explosive upwards – controlled downwards! The knee lift jump trains power, balance, and stability all at once.
Explosive upward movement – controlled downward movement Read More »
In this exercise, the classic serve is deliberately practiced from different positions on the court—not always from the baseline, but also further forward, from the side, from outside the court, or behind the line.
Serving from all positions – training versatility in a playful way Read More »
From the one-legged stance on the right leg, the opposite left knee is pulled up and held diagonally forwards (approx. 45 degrees) in the air. At the same time, the right arm stretches forwards and the left arm stretches backwards in the opposite direction.
From one-legged stance to kneeling stance: counterbalanced full body control Read More »
Positioned sideways to the wall, you stabilize the torso with one hand on the wall while the free arm is guided backwards in a controlled rotational movement – ideal for mobilizing the shoulder and thoracic spine.
One-arm shoulder mobilization on the wall Read More »
The player performs phantom-like striking movements (without the ball) out in all four directions.
Systematic shadow work – optimizing footwork in four directions Read More »
A challenging exercise in which the player uses a pole to perform dynamic, open lunges with maximum upper body rotation and controlled leg changes in a flowing rhythm along a baseline to train coordination, balance, footwork and mobility.
Dynamic lunge with upper body rotation and bar Read More »
This dynamic exercise, in which the player transitions into jumps with upper body rotation using a lunge and pole lead, effectively promotes core stability, coordination, explosive leg strength and shoulder mobility.
Dynamic lunge into extension with rotational jumps Read More »
This dynamic exercise, which combines an explosive lunge with pole movement and quick side-steps, specifically improves your explosiveness, agility, core stability and balance on the tennis court.
Dynamic lunge into extension with side steps Read More »
A child dodges out of the way of rolling Swissballs in a marked triangle – a reaction game that trains accuracy, body control and quick action.
Target rolling in a triangle Read More »
Three target balls are placed in the middle of the playing area. One child stands in the middle and defends with “combat gloves” (Velcro rackets). The other children stand in a semi-circle on the outside and each have a ball.
“Defending the balls!” Read More »
In the middle of the playing area hangs a swinging rope or ribbon that moves up and down like a magical door. The children have to jump through and back again at the right moment.
“The Magic Door” – Who will make it to freedom? Read More »
Each duo is given a Swissball and a target cone. The players have to move the ball forward to the goal and back again by performing various tasks.
Swissball Parcours Read More »
The children throw the ball up like a real Serve, hit it upwards with their hands and run straight after it, ideally catching it again in the air.
“Fly, ball, fly!” – Overhead training with a light ball Read More »
This exercise combines accuracy with constant movement. One player (the tiger) stands in a demarcated area (the ring) that she is not allowed to leave.
Side-step roll challenge Read More »
A long rope is swung by two people. The children have to interact with the ball and the rope in several steps
The perfect moment – rolling the ball with bounce and rhythm Read More »
In this creative game, the aim is to hit balls off the cone in a goal-oriented but fun way – using a water bottle instead of a racket!
Who clears the balls from the cone? Read More »
This game combines team spirit and ball skills! Two children hold a juggling cloth or large towel together and try to “catapult” a ball over the net in an arc.
Ball catapult – with momentum and cooperation Read More »
In this fast-paced robbery game, individual players try to steal balls out of hoops while the rest of the team brings them back at lightning speed – an action-packed exercise in reaction, team spirit and ball control.
Hoop robbers: Grab the balls! Read More »
In this fast-paced action game, the “tornado” whirls through the field and knocks over cones, while the other players have to react with lightning speed to put them back in place.
Tornado alarm: Saving hats in a storm Read More »
A fast reaction game that promotes passing accuracy, ball control and agility through play.
Monkey in the middle Read More »
