Warm up upper body in circles
Pay attention to the stability in your legs and torso. Change direction after each round. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain...
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...
Mobility – Trunk and Hip
The player bends the upper body to one side while pushing the hips to the opposite side. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain...
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...
Senior Tennis: Preparing the Body with Diagonal Arm Swings
This exercise helps prepare the body for all the rotation that occurs in tennis. First the player tries to keep the hips stable. The rotation occurs solely in the torso. The arms go around the body. Then the arms are rotated diagonally...
Senior Tennis – Improving the Thoracic Spine Mobility
With this exercise, we address the thoracic spine as an anchor point of the shoulder girdle. With many seniors one sees here restrictions in the diffraction or stretching, as well as in the rotation. For all strokes, forehand and backhan...
Senior Tennis – Mobility Test for the Shoulder Joint
With this simple but effective exercise you test the shoulder joint. In the starting position you are in an upright position. The legs remain closed. In the first variant, the player alternately takes the left and the right arm without...
Stretch the back of your thighs with the stretch band
Die Grundlage von Training ist Beweglichkeit. Jeder Tennisspieler kann von einer regelmäßigen Dehnung der Oberschenkelrückseite profitieren. Startposition und Durchführung: Lege dich flach auf den Rücken und spanne das Stretch Band ...
Stretching the lateral hip muscles with the stretch band
Viele Tennisspieler kennen Verspannungen der seitlichen Hüftmuskulatur. Von dieser Übung kann jeder Tennisspieler profitieren und sollte sie regelmäßig ausführen. Startposition und Durchführung: Lege dich flach auf den Rücken und ...
Stretching the large back muscle with the super band
The shoulder area of a tennis player is exposed to heavy loads. Improving mobility in the shoulder girdle reduces problems in the rotator cuff and neck muscles, among other things. To get access to the videos and premium media...
Sideway Groing Stretch
The player takes a large lateral step and squats down on one leg keeping the other leg extended. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2...
Cross over Lunge
The player moves forward by stepping accross the front foot and lunging. 8 to 12 repetition are recommended. To get access to the videos and premium media, just login here, register here for a free trial, or become a member o...
Knee to the Chest
The player pulls the knee to the chest while walking forwards. With each step he/she alternates legs. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „...
Bridges
The player bends and places both hands on the ground. Both legs and arms are straight. 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 Plane
The player steps and leans forward trying to achieve a body-line that is parallel to the ground. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2...
Twisting Lunge
The player takes a long step forward and bends the front knee into a lunge. In the lunging position, the player rotates the upper body. To get access to the videos and premium media, just login here, register here for a fre...
Knee to the Chest Lunge Combination
The player pulls the knee to the chest and lunges. In the lunging position he/she touches the back anckle with one hand while stretching the other arm up. To get access to the videos and premium media, just login here, regi...
Giant Lunges
The players lifts the knee and takes a very large step into a lunge. 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 training...
Stretching hip flexors with superband
Do you have tension in your hip flexors after a hard match? Regenerate with this exercise and mobilize your hips. To get access to the videos and premium media, just login here, register here for a free trial, or become a m...
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 Adductors
The player lifts one arm as high as it will go, bends at the elbow and uses the opposite arm to pull the elbow towards the head. To get access to the videos and premium media, just login here, register here for a free tria...
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...