Inclined Pull ups with the Equalizer
The equalizer is a nice tool to work on upper body strength on the court. In this exercise the player will use it to perform pull ups…
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Main Part
Upper Body Rotation onthe Swiss Ball
In this exercise your back is on the ball with your feet on the grounds . From this position you will roll the body…
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Rotational Throws with Lateral Movement
Two players face each other. One player tosses the medicine ball side to side.
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Medicine Ball Throws Against the Wall Open and Closed Stance
The player faces the wall about three feet away and throws a medicine ball with very short and explosive movements, throwing and catching at a fast pace.
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Squats with Bands
This Thera-Band exercise addresses muscles throughout the body and is therefore particularly well suited for using in a warm up. In the so-called “squats”, leg, back and shoulder muscles are all worked out, while the players’ pulses are also increased. Killing two birds with one stone, so to speak.
Band Workout: Core Stabilization
To increase the challenge again in terms of coordination and strength, the one-arm variation is a good exercise. Most players, particularly one-handers, exhibit substantial differences in arm strength between their left and right arms.
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Band Workout: Deep Back Extensors
The movement is initiated by the arms. The player should now move the fist and forehead towards the ground until the elbows are at around the same level as the knees.
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Band Workout: Training the shoulder girdle, arm extensors
It goes without saying that strong abdominal muscles are a major advantage when hitting overheads, given the pre-shot tension and subsequent extension throughout the entire body. This workout supports service training, as the lateral abdominal muscles as well as the shoulder girdle and arm extensors are required for this aspect of the game.
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Train the shoulder girdle with the band
Training the shoulder girdle, the lateral core stabilisers and the lower spine.
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Band Workout: Posterior, Lateral Hip Musculature
Strengthening the backside of the thigh is often neglected in training. That is surprising considering the fact that the muscles on the backside of the leg have a key role to play in stopping a running movement.
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Band Workout: Foot Extensors and toe Flexors
Our player is sitting on the floor. Her legs are laid on top of one another and her arms are supporting her weight from behind her body. The full width of the Band is laid over the toes of the foot.
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Thera-Band Workout: Strengthening the External Foot Muscles
celerating place the foot muscles and ankle under a great deal of stress.
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Band Workout: Hip Abductors
Tennis places so much strain on the legs because players are constantly being forced to change direction. Players are forever stopping, standing and accelerating.
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Band Workout: hip flexor and the dorsiflexors
If you want to perform well on court, highly effective footwork is a must. The Thera-Band is a useful training tool for building up the strength in your leg muscles.
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Band Workout: the rotator cuff of the shoulder
Rehabilitating from a shoulder injury is always a very long process. The best option is to prevent these types of injuries from ever happening in the first place.
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Band Workout: Upper arm muscles and shoulder girdle
This exercise involves band training aimed at strengthening the upper arm muscles and the complete shoulder girdle.
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Balance Board
This complex coordination training is not always the easiest to master. Even talented young players require support and corrections to begin with.
Strength – One-arm Lateral Throws on a Swiss Ball
The player sits on a Swiss Ball and throws a medicine ball underhand with one arm to the coach. Sitting on a swiss ball will force the player to stabilize the lower body and generate all the force from the arm and torso. Training goal: This drill is designed to work on strength and power.
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Strength – Push ups on a Swiss Ball
The player does push ups on a Swiss Ball. Training goal: This drill is designed to work on strength. Load and Reps: By using the Swiss Ball the player is forced to stabilize the whole body and to adjust to movements of the ball. The player should do three sets of 10 to 15 pushups.
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Strength – Volleys Lying on a Swiss Ball
Players hit volleys with their torso on a Swiss Ball. The coach feeds. Training goal: This drill is designed to work on strength. Load and Reps: Lying on a Swiss Ball with the feet on the ground forces the player to stabilize the body while trying to hit the ball fed by the coach.
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Strength- Bridges on a Swiss Ball
The player lies on his/her back on the floor with his/her legs slightly bent and his/her feet on a Swiss Ball. The player then lifts his/her midsection. Training goal: This drill is designed to work on strength.
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Strength – Volleys on a Swiss Ball
The player kneels on the Swiss Ball and volleys back balls fed by the coach. Training goal: This drill is designed to work on strength. Load and Reps: By kneeling on the ball the player has to continually adjust and keep the body stable placing a great demand on the core.
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Strength – Backhand Volleys Sitting on a Swiss Ball Lifting one Leg
The player sits on a Swiss Ball lifting one leg and volleys the coaches feeds. Training goal: This drill is designed to work on strength and stability. Load and Reps: The player has to stabilize the body to hit the volleys. The player could hit forehand or backhand volleys and experiment lifting either one of his legs.
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Coordination – One Legged on a Balance Mat
The player stands on a balance mat on one leg, lifting the other leg to a 90 degree angle. Training goal: This exercise is designed to improve balance, coordination and strength of the small muscles of the lower leg. Load and Reps: Players should execute three sets of 20 seconds with each leg.
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