Mobility and Flexibility

Warm up shoulder in circles

Now tense your muscles and make a fist with your left hand. This will prevent you from evasive movement during the exercise. Now relax your right side, turn the palm of your right hand forward and lift your arm up and down. To...

Tennis over 50 – Mobility of the Hamstring

This is a good exercise to stretch teh hamstrings. In the starting position, our player begins in the upright hip-width stance. Then he makes a small lunge with his right leg forward to 12 o'clock. The arms try to reach the ground in fro...

Mobility – Shoulders and Upper Chest

The player bends forwards at the net, keeping his/her arms straight and placing his/her arms on the net. The player pushes his/her torso down stretching the upper chest and shoulders. To get access to the videos and premium me...

Mobility – Quads and Hip Flexors

The player grabs his/her ankle and pulls the leg back trying to get the foot close to the glutes as possible. The player can then move the knee backwards to stretch the hip flexors. Training goal: This exercise is design to increase mo...

Mobility – Hamstrings and Glutes

The player stands in front of the net or another raised object such as a bench and places on leg on top of it. The player bends the knee and bends forwards keeping the upper body erect. Training goal: This exercise is design to increas...

Mobility – Hamstrings and Lateral Leg

The player crosses his/her legs and bends down keeping them straight. Training goal: This exercise is design to increase mobility and flexibility of the hamstrings and the side of the legs. Load and Reps: The exercise can be used in the...

Mobility – Shoulders and Rotators

The player lifts his/her arms laterally, bends the elbows and then presses his shoulder blades together, pressing and releasing. The player does the same with his/her hands pointing upwards. Training goal: This exercise is design to in...

Mobility – Hamstrings 2

The player spreads his/her legs and bends forward keeping the legs straight. Training goal: This exercise is design to increase mobility and flexibility of the hamstrings, glutes and the adductors. To get access to the video...

Mobility – Forearms and Wrists

The player interlaces his/her fingers and straightens his/her arms while turning the hands so that the palms face forwards. Training goal: This exercise is design to increase mobility and flexibility of the wrists and forearms. ...

Mobility – Shoulder Girdle

The player straightens the arms and moves them in a circular motion forwards and backwards. Training goal: This exercise is design to increase mobility and flexibility of the shoulder girdle. To get access to the videos and ...

Font and Back of the Upper Leg

Here we see a complex exercise that combines stretching with balance. The player grabs his/her ankle with one hand and pulls it to touch his/her buttucs. From there the player will bend forward and touch the net trying to keep his/her l...