Preparing the Body

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Upper Body
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WTA

Lateral rotational jumps

In a slightly flexed hip to shoulder wide standing position, perform fast rotational jumps (hip rotation with stable upper body and short contact times) and during the fast rotational jumps cover 3 - 5 meters sideways (both directions). ...

Tapping run with arm movement

In the half-high knee bend alternately fast bale contacts on the ground (short contact times) with slow-motion arm work (elbows at 90° angle). At the side line forward to the middle, then turn around and the same backward to the side li...

Knee lift run and heel in 3er rhythm

While running, always pull the right knee up a little faster (then ground contact) and then actively pull the right heel to the buttocks (then ground contact again) and put back 10 - 15 meters. To get access to the videos and...

One-sided knee lift run

In the forward movement pull only the right knee (if you would put the right leg forward) upwards into a 100° angle of the knee and put back 10 - 15 meters. The same on the other side. To get access to the videos and premium ...

Knee lift run and heel in 3-step rhythm

While running, always pull the right knee up a little faster (then ground contact) and then actively pull the right heel to the buttocks (then ground contact again) and put back 10 - 15 meters. To get access to the videos and ...

Throw and Catch Game

Catch and Throw Duel

Players catch and throw in one of the service boxes.  They play points tossing the ball underhand. The tennis ball may not hit the ground. Very intense and challenging warm up game. To get access to the videos and premium med...

SideStep Circle

Five marker caps are laid out in a circle. There is a ball on all othem except one. The idea is to move with sidesteps the whole time grabing one ball at a time and moving it forward in the circle. To get access to the videos ...

Cirque du soleil

Good old juggling is of course a coordination task at a high level. Assuming that the coach can also show how it works 🙂 this of course belongs in the repertoire of every ball athlete. To get access to the videos and premium...

Backwards Lunge with a Twist

Backwards Lunge with a Twist

The player puts her hands behind her neck, keeps the body straight and steps backwards into a lunge.  The bakc knee should brush the ground, the trunck should remain erect. To get access to the videos and premium media, just ...

Spiderman

Spiderman

The player steps forward into a lunge and lowerd the upper body as much as possible. Then she shifts her weight back streightening the front leg only to get back to the lunge position. To get access to the videos and premium...

Triceps Warm up with Resistance

Triceps Warm up with Resistance

This exercise helps activate the triceps with the use of a theraband. The player adopts a stable position and pulls a thereband by stretching his/her arms. The elbow should remain still and stable througout the exercise. To g...

Rhythm – Rope Jumping – Crossing the Arms

Rhythm – Rope Jumping – Crossing the Arms

Players jump rope with both feet together but cross and un-cross the arms as they jump. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity depending on how long the players...

Rhythm – Rope Jumping – Both Feet Together

Rhythm – Rope Jumping – Both Feet Together

Players jump rope with both feet together. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity depending on how long the players jump. Load and Reps: This exercise should b...

Rhythm – Rope Jumping – Skipping

Rhythm – Rope Jumping – Skipping

Players jump rope forwards and backwards skipping – that is always jumping and landing on the same foot. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity depending on how...

Rhythm – Rope Jumping – Side Steps

Rhythm – Rope Jumping – Side Steps

Players jump rope using side steps, moving back and forth along the baseline. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity depending on how long the players jump. ...

Rope Jumping Doubles

Rope Jumping Doubles

Players jump rope with both legs together and high enough to let the rope pass twice under their feet for each jump. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic/anaerobic cap...

Rope Jumping Right Left

Rhythm – Rope Jumping Right Left

Players jump rope alternating legs. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity depending on how long the players jump. To get access to the videos and p...

Warm up - Jump Squats

Warm up – Jump Squats

The players start with both feet shoulder-with apart and jump forwards as far as they can. They should always jump and land with both feet. They should also try to “stick” the landing, remaining balanced for a few seconds. Load: The ...

Carioca Step

Carioca Step

The players move sideways using a carioca step, that is alternating crossing over one leg in front and behind the other. The hips actively turn with the upper body. The arms remain extended and parallel to the ground, helping to balance ...

Side-Step-Run

Side-Step-Run

The players move sideways using lateral steps. The steps are quite wide as the speed increases. In order to do this successfully the players have to maintain a stable core. The upper body and the hips should remain still. The players wor...

Partner-game: Touch the Toes

Partner-game: Touch the Toes

The players put their hands on their shoulders and try to step lightly on their partners’ toes. (The emphasis is on lightly. The safety of the partner is paramount.) This is a fun and dynamic warm up that works the eyes, brain and legs...

Partner-Game: Shoulder and Thigh Touch

Partner-Game: Shoulder and Thigh Touch

Get low in an athletic position and try to touch your partner’s thigh or shoulder. Be careful! Try to touch low on the shoulder far from the face. Make sure you are touching not hitting. To get access to the videos and premi...

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 balance. In addition, the position allows for...

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 ability. Just moving the hips without mov...

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 the feet. Load: Do this exercise from do...

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 stretch. Load: Do this exercise from doub...

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 prepare the body for all low balls (volleys ...

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 ideal preparation for all low shots (low ...

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 baseline and going towards the net. The ...

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 up and down as fast as possible. If they...