Sideways Line Jumps with a Sprint
In order to prepare the body for intensive tennis matches and also to protect it from injury, we need to use many exercises were players have to move side to side - just like this. To get access to the videos and premium med...
Rotation Steps and Sprint
The basic requirement for a perfectly executed sprint is a stable position. Balance, close to the ground, flexible in the hip and upper body. To get access to the videos and premium media, just login here, register here for ...
Line Jumps and Sprint
Here is our favorite mix for budding pros: With this exercise, your "pro-to-be" trains three of the most important skills in tennis: responsiveness, light-feet and speed. To get access to the videos and premium media, just log...
Condi-course: Side-step, Hurdle jumps, Agility Ladder
Fast, agile, resilient, strong-nerved. Tennis players are many things, but they are never one: Resting. If you want to win you need to be constantly in motion. To get access to the videos and premium media, just login here, ...
Attention Addictive Danger: SpikeBall
Spikeball, a game that is an absolute must for all sports with hand-eye coordination. High concentration, lightning-fast reactions coupled with a high degree of anticipation and footwork. To get access to the videos and p...
Dance Class (side-step side-step cross)
Side-Side-Cross. The step combination of this exercise looks like instructions in a dance class. The cones are placed in series of two together with a larger gap between each pair. Players have to move with a side-step, side-step, and ...
Catching and Throwing Agility Drill
The coach tosses a tennis ball to the student moving him/her around. He/She catches it with one hand and tosses it back. First, the student has to let the ball bounce. After a while the coach can decide bounce or no bounce. The playe...
Ping Pong Rally in Teams
Four players play on the service boxes and have to alternate hits. The players have to bounce the ball on their side before it crosses the net. In addition they have to play every ball as a volley - in the air. The ball has to land i...
Hand Feeding Wide Groundstrokes
The coach tosses balls to the player who hits groundstrokes over the net. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“, the great tra...
Split-Step over Hurdle plus Shadow Approach Shot
The player jumps over a hurdle on command and runs to a cone at the intersection of the sideline and the service line to execute a shadow swing. To get access to the videos and premium media, just login here, register here fo...
Shadow Swings with Resistance
A resistance elestic band is an excellent way to overload the muscles while the player performs his/her normal strokes and footwork. To get access to the videos and premium media, just login here, register here for a free tri...
Footwork with Resistance in different directions
Footwork training is essential in tennis and using elastic resistance is an effective way to improve speed, agility and strength. Here we see an elastic belt in action. To get access to the videos and premium media, just log...
Tossing Drill to Work on Diagonal Sprinting
The drill focusses on short diagonal sprints forwards and backwards with quick changes of direction. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „T...
Basket Drill with Focus on Footwork Technique
Since the timing of the split step depends on the contact point of the opponent, practicing the movement cycle is usually more effective in a live ball format. To get access to the videos and premium media, just login here, r...
Sprint to the Corner with High Five
The players will shadow the run without a ball to understand what they have to do. The high five is used to force a recovery. Once the player understands how to move, the coach will feed wide balls and the player will return them. ...
Sprinting Across the Court to Hit a Stretched Backhand
The coach plays a low ball diagonally in the direction of the opposite alley. The player sprints behind the ball, stretches to reach it and tries to return it with a backhand. The goal is to keep the ball in play at any cost. ...
Sprinting Across the Court to Hit a Stretched Forehand
The coach plays a low ball diagonally in the direction of the opposite alley. The player sprints behind the ball, stretches to reach it and tries to return it with a forehand. The goal is to keep the ball in play at any cost. ...
Side to Side Explosive One-legged Jumps
Players jump in the alley fropm singles to doubles side line while moving towards the net. The jumps shpould be explosive and fast. To get access to the videos and premium media, just login here, register here for a free tr...
Slalom Jumps with both Feet
Players jump back and forth over a line with both feet while moving forwards. The jumps should be as fast as possible. To get access to the videos and premium media, just login here, register here for a free trial, or becom...
Quick Side Steps with Changes of Direction
A player moves with short quick side steps on a line marked by cones. The player changes direction at each cone and sprints back at the end of the line. To get access to the videos and premium media, just login here, register...
Forward and Backward Sprints
A player runs forwards and backwards on a line marked by cones. The player changes direction at each cone and sprints back after reaching the end of the line. To get access to the videos and premium media, just login here, re...
Figure “8”
Players run around two cones in a figure 8 pattern Training goal: This drill is designed to work on agility and speed. Load and Reps: The player should try to run around the cones at maximum speed fro 10 to 20 seconds and repeat the e...
Explosive Long Jumps with Both Feet
The players stand parallel to the line and jump with booth feet together as far as they can using their arms for impulse. To get access to the videos and premium media, just login here, register here for a free trial, or beco...
Basic Speed – Fast feet with Hands on the Hips
Players move their feet as fast as possible with their hands on their hips. Training goal: This drill is designed to work explosive speed of the feet. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are recomme...
Basic Speed – Fast Hands on a Box
Players sit and move their hands up and down as fast as possible drumming on a box. Training goal: This drill is designed to work explosive speed of the arms. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are...
Basic Speed – Reactive Jumps on and off a Box
Players Jump up and down a box as explosively as possible trying to minimize ground contact-time Training goal: This drill is designed to work explosive speed. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times ar...
Basic Speed – Alternating Box Touches
Players step up and down a box alternating legs as fast as possible Training goal: This drill is designed to work explosive leg speed. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are recommended. Let player...
Basic Speed – Reactive Jumps with Two Boxes
Players step down a box stretching their calves by pointing the foot up. The players will touch the ground with both feet and jump immediately onto the second box. The players will then repeat the procedure from the second box. The idea ...
In and Out of the Square with Both Legs
The player jumps with both feet together in and out of a square formed by hurdles. The player tries to stay light on his/her feet and minimize contact time with the ground, moving as quickly as possible. Training goal: This drill is de...
Lateral Cone Slalom with Forward Sprint
The player runs laterally zigzagging through a cone line. At the end o the line, the player turns around and sprints. The player should try to do this exercise as fast as possible. Training goal: This drill is designed to work on agili...
Sideways with High Knees over Hurdles
The player runs sideways over hurdles back and forth. Training goal: This drill is designed to work on agility and speed Load and Reps: The player should try to run at maximum speed through the course. And repeat the exercise 3 to 5 t...
In and Out of the Square
A player moves in and out of a square on the ground. The idea is for the player to move quickly with short steps in al directions. Training goal: This drill is designed to work on agility and speed. To get access to the vide...
Group Warm up – Running and Jumping Stations
Three stations with different jump and run patterns. Ideal for group warm up or as a part of a fitness program. To get access to the videos and premium media, just login here, register here for a free trial, or become a membe...
Partner Speed Drill – Catch in a Square
To make a player faster you need to push him close to the limit. In this game players will run forwards, backwards and sideways around a square. Four cones are placed to form a square. The closer the cones the less side steps will be use...
Agility Ladder – One on each Rung Forwards plus a Sideways Sprint
The player runs forwards through the ladder stepping once between each rung. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“, the great...
Agility Ladder – One on each Rung Forwards plus a Sideways Sprint
The player runs forwards through the ladder stepping once between each rung. The player side steps back outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal...
Agility Ladder – Two on each Rung Forwards plus a Sideways Sprint
The player runs forwards through the ladder stepping twice between each rung. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“, the great...
Agility Ladder – Two in and Two out on each Rung Sideways plus a Forwards Sprint
The player runs sideways through the ladder stepping twice in and twice out between each rung. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2B...
Agility Ladder – Two in and Alternating one out Left and Right plus a Forwards Sprint
The player runs forwards through the ladder stepping twice between each rung and once outside the rungs, one time to the left and one time to the right. The player sprints back forwards outside the ladder. The player should try to move a...
Agility Ladder – Twisting Jumps Through the Ladder plus a Forwards Sprint
The player jumps twisting through the ladder. He/she alternates between landing with one foot in the ladder and the other outside and with forwards through the ladder stepping twice between each rung and once outside the rungs, one time ...
Agility Ladder – Jumps: In and Out plus a Forwards Sprint
The player jumps forwards through the ladder alternating landing with both feet in and out of the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lig...
Agility Ladder – Stepping in and out of the Ladder with the One Foot
The player runs forwards through the ladder stepping in and out of the ladder with one foot. The other foot remains outside the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possibl...
Agility Ladder – Four Forwards and Two Back
The player runs forwards through the ladder stepping twice between the rungs every time. The player takes four steps forwards and two back. The player sprints back forwards outside the ladder. The player should try to move as fast as pos...
Agility Ladder – Slalom with Side Jumps over Hurdles
The player moves through the ladder stepping in and out of the ladder, two steps in and one out alternating left and right. In addition the player will move laterally at different positions in the ladder to jump over a hurdle. ...
Agility Ladder – Slalom Run with Jump and Change of Direction
This drill combines several skills in the ladder. The player moves through the ladder stepping in and out of the ladder, two steps in and one out alternating left and right. In addition the player will move laterally at one point to jump...
Fast Feet over the Side Line – Left Foot Out
This drill requires the player to move his/her feet at maximum speed. The player stands sideways to the sideline and using the fastest stepping frequency possible will step over the sideline and back with his/her left foot. The same shou...
Speed Base – Box Jump
Players jump from a box stretching their calf muscles before they jump and trying to land with very little knee bend. The idea is to land and jump immediately using mostly the ankles and trying to achieve a very short contact with the gr...
Jumps over Hurdles in Different Directions
The coach forms two squares with hurdles and the player is asked to jump continuously in and out of the square in all directions and over every hurdle. The player jumps with both feet together trying to be very light on the feet. Trainin...
Jumps over Hurdles – Both Legs – Straight Legged
Players jump over hurdles with both legs The idea is to keep the legs fairly stiff to force the players to use mostly the ankles. The players will try to minimize ground contact. Training goal: This drill is designed to work explosive sp...
Basic Speed – Rope Jumping – Speed – Both Feet Together
Players jump rope as fast as they can. They jump with both feet together trying to minimize “ground time.” Training goal: This drill is designed to work explosive speed. To get access to the videos and premium media, just ...
Basic Speed – Rope Jumping – Speed – 4 Step Jumps
Players jump rope but has to step 4 times per jump. The player should do this as fast as possible. Training goal: This drill is designed to work explosive speed and coordination Load and Reps: This exercise should be included in a jump r...
Reaction: Stepping on Targets on Command
Our players should react to a verbal signal from the coach and move as quickly as possible to tap different color targets with their foot. To make the drill harder the player can also be instructed to touch the opposite color to the one ...
Perception training combined with hand-eye coordination
This drill is ideal for training maneuverability and appropriate body tension during the volley. Our player is close to the net, with his body weight substantially forwards on the ball of his feet, allowing the player to move around quic...
Cone Jungle
Shuffle steps are fast, short steps, on the balls of the feet with very short ground contact. This is a form of footwork used by good players to execute rapid, short jumps, to adjust their position or to regulate the distance to the ball...
Neurological Speed
In contrast to quickness on a muscular level, there is also a type of quickness governed by neuro-muscular control processes. Having optimal coordination when it comes to quickness also requires high quality performance in this area. The...
Shuffling around Cones
In contrast to quickness on a muscular level, there is also a type of quickness governed by neuro-muscular control processes. Having optimal coordination when it comes to quickness also requires high quality performance in this area. The...
Skillful Feet: The Agility Ladder
The agility ladder is a “must have” in training. Even just walking through the ladder normally without touching the rungs challenges the body’s coordination, without the need for any further explanation from the coach. This is a gr...
Police
The coach stands at the net and shows the players where to move using hand signals. Side steps to the right Side steps to the left Forwards sprint Backwards sprint Rapid right-left quick steps Goal of training Warming up the legs with sh...
Quick Changes of Direction in a Small Area
The players have to move to the following targets: One cone, forwards left (for a low step forwards to the left). One cone, forwards right (for a low step forwards to the right). To get access to the videos and premium media, ...
Jumps, Reaction and Lateral Movement
Jumps with both feet over four mini-hurdles. One jump over a large hurdle. Land on the balls of the feet. Hold balance for one second. To get access to the videos and premium media, just login here, register here for a free t...
Quick Skippings Over Hurdles Followed by Reaction Training
Skip over four mini-hurdles. One jump over a large hurdle. Landing on the balls of the feet. Hold balance for one second. To get access to the videos and premium media, just login here, register here for a free trial, or beco...
Speed-Drills: Sprinting from a Low, Lateral Position
Large step lowering the body and touching the marker with both hands. Back with a cross-over step and two side steps. Repeat in both directions (forehand and backhand side). To get access to the videos and premium media, just ...
Speed-Drills: Sideways over Hurdles into a Rotational Throw
Sideways skipping over four mini-hurdles Sprint to the medicine ball. Catch with a large and stable step. Throw with upper body rotation and an explosive push off with the supporting leg Twice on forehand side, twice on backhand side The...
Speed-Drills: Sprint and Rotational Throw
Sprint to the medicine ball from the split step. Catch with a large and stable step. Throw with upper body rotation and an explosive push off with the supporting leg. More training information Valuable tips to ensure your training perf...
No Look Sprint
To extend the reaction training, we first have to ensure that the player is unable to anticipate the feed. Here, players have to squat low on the baseline with one hand on the ground and eyes looking downwards at the court. The head is o...
Frequency Training: Lift the Knee and Tap the Side
The players jump on both feet on the side line working their ankles. On a “go” from the coach or partner the player Lifts one leg and moves the other over the line and back. The idea is to do this as fast as possible. Load: Do this...
Group Warm up – Vertical Jump and Changing Directions Using the Outside Leg
In this exercise the coach combines a jump (similar to a split step) with diagonal sprints and changes of direction. To get access to the videos and premium media, just login here, register here for a free trial, or become a ...
Group Warm up – Two-legged Jump and Lateral Sprints
Jumps with lateral sprints are a good way to warm up. Although they are also an important part of a fitness program for tennis. The coach lines up 4 hurdles from the baseline to the net through the middle of the court, and cones on the s...
Rapid Wrist Throws
The player holds a small medicine ball facing the wall. He lifts his arm to a throwing position keeping the ball a few inches from the wall. To get access to the videos and premium media, just login here, register here for ...