Every tennis player can benefit from training in a half kneeling position with hip activation. Starting position and execution: Stand with one knee on the ground, torso upright, pelvis neutral. Form a straight line through the ear, shoulder, hip and knee. Variation 1: Push the medicine ball directly over your head and start turning your […]
Torso rotation in a half kneeling position with a medicine ball Read More »
The medicine ball Slam diagonally in the half knee position trains the hip and torso muscles. For tennis players, the activation of these muscle groups is of great benefit, as the explosiveness in the upper body is increased. Start position and execution: Stand with one knee on the ground, torso upright, pelvis neutral. Form a
Dynamic strength in the torso with medicine ball Read More »
Even “unknown” muscle groups are needed for the movement sequences in tennis. If you activate the back of your thigh by lifting your pelvis with one leg, you increase your mobility in the hip. In addition, this exercise with the medicine ball strengthens the buttocks. Starting position and execution: Lie straight on your back and
Training the back of the thigh with a medicine ball Read More »
Abbremsbewegungen, Richtungswechsel oder Beschleunigung gehören zum Tennis und fordern die Rumpf und Beinmuskulatur. Jeder Tennisspieler kann also von einer Aktivierung und Kräftigung der Rumpf- und Beinmuskulatur durch Ausfallschritte profitieren. Startposition und Durchführung: Spanne ein Mini Band oberhalb deines Knöchels und stelle dich in eine athletische Position = Ansprechposition.
Activation of the external rotators with the miniband Read More »
Place a mini band above and around your wrist and go into the quadruped position.
Stabilization of the shoulder girdle with the miniband Read More »
Many tennis players can benefit from a pull and pressure training of the upper extremities.
One-armed rowing with the superband and static lower body Read More »
Every tennis player can benefit from an activation and strengthening of the trunk muscles. With the so-called Lying Marches and the miniband you reach the deep abdominal muscles
Strengthening of deep abdominal muscles with the miniband Read More »
The back muscles must not be forgotten during training. The unstable training ball is ideal for improving strength, stability, balance and coordination – characteristics a tennis player needs. In this exercise you place your feet on the gym ball. Your shoulders rest on the floor. Now roll the ball with your feet towards you. The
Pelvic lifting with the gymnastics ball Read More »
A strong core is important for tennis players. The unstable training ball is ideal for improving strength, stability, balance and coordination. In this exercise, you place your feet on the Pezzi Ball and you come into a kind of push-up position. From this position you bend your arms to the push-up position. If you want
Push-up with the Pezziball Read More »
A strong core is important for the tennis player. The unstable training ball is ideal for improving strength, stability, balance and coordination. In this exercise you place your lower legs on the Swiss Ball and get into a kind of push-up position. Now you take turns lifting your arms forward. Starting position: Push-up position with
Push-up Variation with the Swiss ball Read More »
A strong core is important for the tennis player. The unstable Swiss ball is ideal for improving strength, stability, balance and coordination. In this exercise you put your legs on the Swiss Ball and alternately lift your arms. Start by raising your arm forwards, then backwards and then in combination. Starting position: Start in a
Variants of push-up with Swiss ball Read More »
A strong core is important for the tennis player. The unstable training ball is ideal for improving strength, stability, balance and coordination. With the gymnastic ball you can train your torso and rotation stability. Place your feet slightly to the side of the Pezzi Ball from above and use them to clamp the ball in
Push-up with rotation of the legs with Pezziball Read More »
In this exercise we ware working on lower body control while rotating the torso. The idea is to start in a half kneeling position with your partner in the same position. From this position you will bounce a medicine ball to each other as hard as possible rotating the upper body. The lower body has
Rotational stability with the medicine ball Read More »
The Equalizer is a special and versatile training device for flexible workout design and effective whole body training on the tennis court. Intensity, strength and endurance can be targeted individually. With the the crossbar of the equalizer, you have a good all-round workout option for back and arms. Starting position:Sit under a bar. grab the crossbar
Tight pull-ups with the equalizer Read More »
The player throws the medicine ball against the wall alternating forehands and backhands. the player uses an open stance for all throws. All trhows should be explosive.
Alternating Medicine Ball Throws Against the Wall Read More »
The player steps inside the mini band and bends the knees in an athletic position.
Deep Side Steps with the Mini Band Read More »
The player takes controled large, side, forward and backward steps while maintaining the knees bent crouching low.
Monster Walk with Bands Read More »
The player uses a mini band around her thighs and takes large lateral steps whilemaintaining a low athletic stance.
Wide Side Steps with a Mini Band Read More »
The player lunges forwards and backwards with an elastic band tied to his ankles. The movement needs to be slow and deliberate.
Deep Lunges with Elastic Bands Read More »
The player holds a small medicine ball facing the wall. He lifts his arm to a throwing position keeping the ball a few inches from the wall.
Rapid Wrist Throws Read More »
The player lies down and lifts both legs to a 90 degree angle bending them at the knee.
Lower Back Rotation While Lying Down Read More »
Improve the mobility of your thoracic spine. All strokes, whether forehand, backhand or serve, require a mobile spine. Use the super band to increase the elongation. Starting position and execution: Kneel by the net post. The super band is attached to the post. Torso is upright and pelvis is neutral. Form a straight line from
Rotational expansion for the thorax in the kneeling position with a Super Band Read More »
The Kettlebell is an ideal tool to improve endurance and strength. In order to make a movement sequences more difficult, as in the example of the lunge step variants, the kettlebell is used to changed or shift the centre of gravity (see variant 3 – kettlebell in upright position – centre of gravity behind the
Lung step variants with the kettlebell Read More »
The variations with the Training Rope strengthen the arm and shoulder muscles. The training offers full body activation from a standing position by pulling and pushing movements and improves the grip strength. Start position and execution: Take an athletic stand, shoulder-width position, the toes point slightly outwards. Torso is upright and pelvis neutral. Grab the
Dynamic movement and grip strength with training ropes Read More »
