Coordination – One Legged Pendulum on a Balance Mat
The player stands on a balance mat on one leg and swings the other leg sideways. Training goal: This exercise is designe...
Coordination – One Legged Alphabet on Balance Mat
The player stands on a balance mat on one leg and is asked to write numbers or letters with the other leg. Training go...
Coordination – One Legged Heel Lifts on a Balance Mat
The player stands on a balance mat on one leg lifting and lowering the heel. Training goal: This exercise is designed...
Coordination – One Legged Plank on Balance Mat
The player stands on a balance mat on one leg and works on getting the rest of his/her body parallel to the ground. Tr...
Coordination – One Legged Volleys on a Balance Mat
The player stands on a balance mat on one leg and volleys balls tossed by the coach. Training goal: This exercise is d...
Coordination – One Legged Rotational Medicine Ball Throws on a Balance Mat
The player stands on a balance mat on one leg and throws a medicine ball back to the coach using a two handed rotational...
Coordination – One Legged Arm Lifts on a Balance Mat
The player stands on a balance mat on one leg and lifts a stick straight above his/her head with both arms. Training g...
Near-far eye exercise on the court
To stimulate the muscles of his eyes, the player trains the eye exercise “Near and Far”. For this he uses a...
Frog jumps over foam hurdles with half turn
The player completes lateral frog jumps over foam hurdles. In the starting position she goes deep into her knees.
Frog jumps over foam obstacles
In the starting position she goes deep into her knees and then jumps over the hurdle in a frog jump, keeping her arms co...
Direction change sprint forward backward in the doubles alley
Here is a nice drill to practice changing directions from forwards to backwards.
Forward backward line sprint
The player starts on the double outline with a view to the double field. Then she sprints off line by line (single field...
XH Sprints
Improve forward, backward and side speed and change of directions with this drill.
Sprint with Shadow Stroke
A nice drill to improve the groundstroke footwork patterns.
Footwork drill based on a specific match situation modeled by Federer
Why not put together some condi-drills for club training modeled after top player situations? From this VH catch situati...
Reactive Backhand side throws in open position with a medicine ball
She throws the medicine ball against the wall with a small backhand movement.
Knee lift run
The player completes a knee lift run. The goal is to get the knees raised properly and to move the arms dynamically alte...
Knee lift walk
The player performs a knee movement. The aim is to raise the knees correctly and to move the arms dynamically alternatel...
Standing Long Jumps
The player performs long jumps from a standing position. The player performs long jumps from a standing position.
Crouching jumps
In the starting and target position his legs are slightly bent, in the jump he pulls his legs up in front of the body.
Ankle Jump
The player keeps the tension in the whole body and swings the arms strongly alternately for support.
Arm work while sitting
The player sits on the floor with his legs stretched out. With bent arms he simulates a fast sprint.
Long Strides
The player completes a jump run. During this run, he makes sure that he has the shortest possible contact with the groun...