Children sit with their legs extended and their buttocks as close as possible to a wall. If mobility is still not sufficient, the knees can be slightly bent so that the back lies fully against the wall. The arms are guided into a W position against the wall. From there, the children move their arms slowly and in a controlled way upward into a V position, hold briefly, and then return in a controlled way to the starting position. Throughout the entire movement, the back, elbows, and wrists remain in contact with the wall as much as possible. The goal is clean movement quality without compensatory movements.
Training Goal
This mobility exercise improves mobility and control in the shoulder girdle as well as stability in the thoracic spine. At the same time, it promotes upright posture and conscious activation of the shoulder blade muscles.
In tennis, these prerequisites form the foundation for an economical overhead movement on Serve and overhead as well as for stable arm guidance on Forehand, backhand, and volley. Good shoulder mobility allows for larger ranges of motion and supports technically clean stroke execution.
Load Management
- Duration: approx. 5-8 minutes
- Volume: 2-3 rounds
- Repetitions: 5-8 controlled repetitions
- Rest: 30-45 seconds
- Intensity: Low to moderate
- Quality before quantity: Perform each repetition slowly and in a controlled way.
Coaching Keys
- Place the buttocks as close to the wall as possible.
- Keep the back against the wall throughout the exercise.
- If mobility is limited, bend the knees slightly.
- Keep the elbows and wrists against the wall as consistently as possible.
- Move the arms slowly from the W position to the V position.
- Keep the shoulders relaxed and do not pull them up toward the ears.
- Keep the gaze forward and control the movement calmly.
Progressive Adaptation
Level 1: Perform the movement with slightly bent legs and a reduced range of motion.
Level 2: Complete the exercise with fully extended legs.
Level 3: Hold the final position in the V shape for two to three seconds.
Level 4: Slow the movement pace further to increase muscular control.
Level 5: Transfer the improved shoulder mobility into tennis-specific overhead movements such as shadow Serves or overhead movements.
Possible Corrections
- Children lift their back off the wall → Move the buttocks closer to the wall or bend the knees slightly.
- Elbows or wrists lose contact with the wall → Reduce the range of motion at first and work more controlled.
- Shoulders pull upward → Relax the shoulders consciously and actively control the shoulder blades.
- Movement is performed too quickly → Reduce the tempo and briefly control each position.
- Excessive lower-back arch develops → Build trunk tension and keep the back against the wall throughout the exercise.