Improving Strength and Power

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Down with the Body

The coach rolls a tennis ball  to the student with the hand. The player rolls it back. To intensify the game, the coach rolls the next ball right as the player rolls other one, usually when the student first makes ball contact. First si...

Core Strength – Active Side Bridges

This exercise engages the core with an emphasis on the obliques. The student lays sideways and works on lifting the body so that it remains supported on the forearm and feet. The student lifts and releases. It is important that the stude...

Core Strength – Swimming

This exercise targets the upper back and shoulders an area very prone to injuries in young players. The player lays on his/her stomach with the tip of his/her feet touching the ground. The player lifts the head and the arms slightly off ...

Strength – Push ups on a Swiss Ball

The player does push ups on a Swiss Ball. Training goal: This drill is designed to work on strength. Load and Reps: By using the Swiss Ball the player is forced to stabilize the whole body and to adjust to movements of the ball. The pla...

Strength – Volleys Lying on a Swiss Ball

Players hit volleys with their torso on a Swiss Ball. The coach feeds. Training goal: This drill is designed to work on strength. Load and Reps: Lying on a Swiss Ball with the feet on the ground forces the player to stabilize the body...

Strength- Bridges on a Swiss Ball

The player lies on his/her back on the floor with his/her legs slightly bent and his/her feet on a Swiss Ball. The player then lifts his/her midsection. Training goal: This drill is designed to work on strength.To get access to the vid...

Strength – Volleys on a Swiss Ball

The player kneels on the Swiss Ball and volleys back balls fed by the coach. Training goal: This drill is designed to work on strength. Load and Reps: By kneeling on the ball the player has to continually adjust and keep the body stab...

Strength – Alternating one Legged Bridges

The player lies on his back with his knees bent and both feet on the ground. The player alternates lifting his mid section pushing on the heel of one foot. Training goal: This drill is designed to work on strength and stabilization.To ...

Strength – Static Lunges

The player takes a big step and lowers his/her back knee to the ground. He/she then alternates lowering and lifting his/her center of gravity. Training goal: This drill is designed to work on strength and stability with emphasis on the...

Strength – Sliding Squats on a Swiss Ball

The player sits on a Swiss Ball and moves laterally from side to side maintaining the low body position (squatting position). Training goal: This drill is designed to work on strength and stability Load and Reps: Players should perfor...

Strength – Two Legged Bridges

The player lies on his back with his knees bent and both feet on the ground. The player lifts his mid section pushing on both feet. Training goal: This drill is designed to work on strength and stability. Load and Reps: The player sho...

Strength – Dynamic Lunges

The player moves across the court taking big steps and lowering the back knee to the ground. The upper body stays erect. Training goal: This drill is designed to work on strength and stability with emphasis on the legs. Load and Reps: ...

Strength – Weighted Lunges

The player moves across the court taking big steps and lowering the back knee to the ground. The upper body stays erect. The player carries a weight bar on his/her shoulders. Training goal: This drill is designed to work on strength an...

Squats with Bands

This Thera-Band exercise addresses muscles throughout the body and is therefore particularly well suited for using in a warm up. In the so-called “squats”, leg, back and shoulder muscles are all worked out, while the players’ pulse...

Band Workout: Core Stabilization

To increase the challenge again in terms of coordination and strength, the one-arm variation is a good exercise. Most players, particularly one-handers, exhibit substantial differences in arm strength between their left and right arms.To...

Band Workout: Foot Extensors and toe Flexors

Our player is sitting on the floor. Her legs are laid on top of one another and her arms are supporting her weight from behind her body. The full width of the Band is laid over the toes of the foot. To get access to the videos and premiu...