In this warm-up exercise, four players play two against two with a medicine ball in a limited court. The rackets are set aside. The goal is to play the medicine ball in a way that puts the opposing team under pressure, forces them to open up space, and gives them as little time as possible to react.
The players move in a low, active base position. After every pass, they must react quickly, reorient themselves and be ready to play again. The medicine ball is not thrown with the arms alone, but accelerated through the whole body: legs, trunk rotation, shoulder axis and arms work together. This creates an intense, tennis-specific warm-up that immediately activates footwork, perception, reaction and competitive behavior.
Intense warm-up with tennis transfer
This exercise shows very well how a warm-up can be more than just a bit of “running in.” The players are brought into a game situation from the very start, where intensity, attention and quality are required. Even though no racket is used yet, many central demands of tennis are already present: quick decisions, active footwork, spatial awareness, rotation and the goal of putting the opponent under pressure.
The key transfer to tennis lies in the game idea. Tennis is not just the execution of movement, but a constant switch between perceiving, deciding, acting and reacting. That is exactly what this exercise prepares. The players must recognize where space opens up, how they can take time away from the opponent and how they can be ready again immediately after each action.
The use of the medicine ball is especially valuable because the players automatically learn not to generate power from the arms in isolation. Good acceleration comes from a stable leg position, active trunk rotation and a clear direction of movement. This prepares basic principles that later also play a role in the forehand, backhand, serve or volley.
Training goal
The goal of the exercise is to prepare the players physically and mentally for an intense game situation already in the warm-up.
The focus is on:
- active footwork and a low base position
- quick reaction to changing game situations
- rotation from the trunk and shoulder axis
- acceleration through the whole body
- spatial awareness and tactical thinking
- early intensity and competitive focus
The exercise therefore combines athleticism, technical preparation and game intelligence. It creates a clear transfer to tennis because the players are not just getting “warm,” but immediately moving into active, game-like behavior.
Load management
The exercise should be short, intense and clearly controlled.
Recommended setup:
- Format: 2 vs. 2
- Equipment: 1 light to medium medicine ball
- Court size: adjust according to age and playing level
- Play time: 30–60 seconds per round
- Alternative: play to 3 points
- Sets: 3–5 rounds
- Rest: 30–45 seconds between rounds
For younger players or beginners, the medicine ball should be lighter and the court should be kept smaller. For more advanced players, the intensity can be increased through larger courts, shorter reaction times or clear target zones.
Important: the quality of movement must not suffer under the load. As soon as the players become upright, throw only from the arms or lose control, the load should be reduced or a short break should be added.
Coaching keys
1. Keep a low base position
The players should work with active legs, stay low and be ready to react at any time.
2. Throw from the body, not just from the arms
Acceleration comes through the legs, trunk rotation and shoulder axis. The medicine ball should activate the whole body.
3. Turn and rotate
A clear trunk rotation should be visible before every pass. This prepares the rotational patterns of many tennis strokes.
4. Recognize and open up space
The players should not just throw anywhere, but deliberately look for free space and move the opposing team.
5. Take time away from the opponent
As in tennis, it is about creating pressure: decide quickly, play accurately and be ready again immediately after the action.