Sprint out of the ladder
The player goes through the ladder in different variations and then smoothly switches to a 10 – 20 m sprint out of...
Different start impulses
The player starts out from different starting positions and tries to accelerate as fast as possible to cover a short dis...
Agility sprint with reaction to an acoustic signal
At the acoustic signal, the coach calls A, B, C or D, the player sprints around the indicated cone as quickly as possibl...
Agility sprint with reaction to racket
At the visual signal, the coach moves the racket in different directions, the player sprints around the indicated cone a...
Agility sprint mirroring each other
In this game, the players are only allowed to move around the cones with their rackets in front of their bodies to ensur...
Agility sprint with visual signal and opposite movement execution
The coach gives a visual signal (stroke is moved in one direction). At the signal, the player sprints around the opposit...
Agility sprint with combined signals
The coach signals either acoustically (A, B, C and D) or visually (racket is moved in one direction). At the signal, the...
Tarnish colors
Speed begins with mental processing. A square area is set up with cones in 4 distinct colors. When instructed by the coa...
Thinking and acting through colors
These color combinations are designed to engage players in critical thinking before taking action. Players are required...
Grabbing cones with movement task as a competition
For this task, we need two benches (or more for additional players), colored marker cones and a ball for the middle. Two...
Reversal of movement with one-handed throw around the bar
Upon receiving instructions, the children swiftly navigate around the cones, exhibiting a burst of energy when altering...
Improve foot stability on the balance plate
In this exercise, we focus on balance and strengthening the ankle joint. Our player practices his stability by performin...
Monster Walk Side-Steps
The player uses elastic bands and takes large sideways steps while keeping the body low to the grounds. The movements s...
Rotational Throw with a Cognitive Component
Players should be able to rotate their torso while moving in all different directions. That is what modern tennis requi...
Explosive Push ups
Players get on their knees with both arms on the ground in an abbreviated push up position.
Footwork with Medicine Ball
This is a great drill to work on footwork and can be used as a warm up, as a way to strengthen or as a tool to improve t...
Down with the Body
The coach rolls a tennis ball to the student with the hand. The player rolls it back. To intensify the game, the coach...
Forward and backward sprint
The player starts on the baseline and sprints forward to the dervice-line, then backward back to the baseline, forward a...
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 horizontally...
Mobility for shoulder joint with a kettlebell
Injuries of the shoulder or the rotator cuff are especially common in tennis. One cause may be the lack of control of th...
Strengthening the leg axis: Monster Walk with the miniband
Braking movements, changes of direction or acceleration are part of tennis and challenge the torso and leg muscles. The...
Strengthening the core muscles with the Gray Cook Band
The muscles of a tennis player have to do a lot: Acceleration closely followed by deceleration and constant changes of d...
One-leg pelvic lifting with stretched leg
If the forces in the body are not balanced, this can lead to tension and pain. This hip activation will compensate for...
Strengthen your chest muscles with a medicine ball
Strengthening the shoulder girdle and trunk muscles is very beneficial for tennis players. This push-up training with th...