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
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
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
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
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
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
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...
Footwork with Medicine Ball
This is a great drill to work on footwork and can be used as a warm up, as a way to strengthen or as a tool to... To get access to the videos and premium media, just login here, registe...
Group Warm up – Side Jumps and Burpees
The burpee is a popular whole body exercise in which players work with their own body weight. The Burne is a jump-push up combination. The coach places 4 hurdles on the court starting close to the ...
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 ...
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...
Frequency Training: Alternating Arms and Legs
Players start with shot gun steps (fast little steps at maximum speed) – when the coach or a player says “go” the players stop moving their feet and start working with their arms moving them ...