Preparing the Body

Deep Lunge with Active Stretching

Deep Lunge with Active Stretching

Stretching the glutes an upper legs while lunging. The knie of the back leg is close to the ground. The front leg is deeply bent. This position demands core strength, upper body stability and balan...

Hip Rotation with Ankle Work

Hip Rotation with Ankle Work

The arms are hanging relaxed. The hips move left and right. The knees bend slightly every time. The impulse comes from the ankle and foot. In the video one can see big differences in coordination a...

Butt Kicks dynamic preparation

Butt Kicks

By kicking the heels up to the gluts, one engages the hamstrings and stretches the quads. The upper body remains erect and slightly forward. The contact with the ground is light and on the tips of ...

Knee to the Chest Followed by Plank dynamic preparation

Knee to the Chest Followed by Plank

The players pull one knee to the chest and then go into a plank. This is an ideal preparation for all low shots (low volleys and half volleys) as well as for all shots where the players have to str...

Squatting and Stretching the Quads dynamic preparation

Squatting and Stretching the Quads

The upper body leans foreword over one bent leg, while the finger tips are brought to the ground. At the same time the player pulls his/her heel towards the glutes. This is an ideal stretch to prep...

plank dynamic preparation

Plank

The players stand on one leg and lift the other leg, forming a line from their head to the toes of the leg that is in the air. The players try to bring their finger tips to the ground. This is an i...

Warming up with Mini-hurdles

Warming up with Mini-hurdles

The players work on quickness with jumps and limited contact with the ground. These components can be quickly integrated into a warm up program. To get access to the videos and premium m...

Shuffling around Balls

The players place a ball at each point of the compass round them. The distance to each ball should be approx. three metres. On the coach’s signal, the players shuffle around the balls, circling e...