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