High knees on the wall
The player performs high knees against the wall, supporting herself with outstretched arms and lifting knees rapidly to a 90° angle
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Main Part
Improving Reaction
Enhance your reaction time and focus with this drill designed to boost quick responses and tracking skills on the court
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Sprint with Forehand Volley Backhand Volley and Overhead
Enhance your net game by sprinting and practicing forehand, backhand volleys, and overhead shots with quick footwork
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Standing Long Jumps
The player performs long jumps from a standing position. The player performs long jumps from a standing position.
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Heels up
The aim is for the player to start his feet dynamically backwards (heel pulls towards the bottom) and for the arms to move dynamically alternately towards the legs.
Reactive breast passes with a medicine ball
The player stands at a short distance in front of a wall and performs short series of consecutive reactive breast passes with a medicine ball in small movements against the wall.
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Arm work while standing
The player stands in a shoulder-wide, stable stance. With his arms he simulates a fast sprint.
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Rotation Steps and Sprint
The basic requirement for a perfectly executed sprint is a stable position. Balance, close to the ground, flexible in the hip and upper body.
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Condi-Course: Side-Step, Hurdle Jumps, Agility Ladder
Fast, agile, resilient, strong-nerved. Tennis players are many things, but they are never one: Resting. If you want to win you need to be constantly in motion.
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Forward and Backward Sprints
A player runs forwards and backwards on a line marked by cones. The player changes direction at each cone and sprints back after reaching the end of the line.
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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 arms for impulse.
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Basic Speed – Fast Hands on a Box
Players sit and move their hands up and down as fast as possible drumming on a box. Training goal: This drill is designed to work explosive speed of the arms. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are recommended. Let players totally recover between reps.
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Basic Speed – Reactive Jumps with Two Boxes
Players step down a box stretching their calves by pointing the foot up. The players will touch the ground with both feet and jump immediately onto the second box. The players will then repeat the procedure from the second box. The idea is to jump up using mostly the ankles.
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Agility Ladder – One on each Rung Forwards plus a Sideways Sprint
The player runs forwards through the ladder stepping once between each rung.
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Speed Base – Box Jump
Players jump from a box stretching their calf muscles before they jump and trying to land with very little knee bend. The idea is to land and jump immediately using mostly the ankles and trying to achieve a very short contact with the ground. Training goal: This drill is designed to work explosive speed.
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Agility Ladder – Jumps: In and Out plus a Forwards Sprint
The player jumps forwards through the ladder alternating landing with both feet in and out of the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes.
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Group Warm up – Running and Jumping Stations
Three stations with different jump and run patterns. Ideal for group warm up or as a part of a fitness program.
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Group Warm up – Two-legged Jump and Lateral Sprints
Jumps with lateral sprints are a good way to warm up. Although they are also an important part of a fitness program for tennis. The coach lines up 4 hurdles from the baseline to the net through the middle of the court, and cones on the sidelines.
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Police
The coach stands at the net and shows the players where to move using hand signals. Side steps to the right Side steps to the left Forwards sprint Backwards sprint Rapid right-left quick steps Goal of training Warming up the legs with shuffle steps, side steps and sprints.
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 the left). One cone, forwards right (for a low step forwards to the right).
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Jumps, Reaction and Lateral Movement
Jumps with both feet over four mini-hurdles. One jump over a large hurdle. Land on the balls of the feet. Hold balance for one second.
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Quick Skippings Over Hurdles Followed by Reaction Training
Skip over four mini-hurdles. One jump over a large hurdle. Landing on the balls of the feet. Hold balance for one second.
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Speed-Drills: Sprinting from a Low, Lateral Position
Large step lowering the body and touching the marker with both hands. Back with a cross-over step and two side steps. Repeat in both directions (forehand and backhand side).
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