Clean stretching jumps with arm swing and focus on balance
Jump up in a slightly flexed hip to shoulder wide standing position with active arm use and then briefly remain in the landing position. Make sure you have a straight back, keep your head straight and keep your knees apart by hip width a...
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 ...
Two-legged jump with one-legged stable landing
From a half-height knee bend jump forward with both legs and land stably 5x with left leg (hold bent landing position for 3-5 seconds). To get access to the videos and premium media, just login here, register here for a free...
Multitasking: Catching and Throwing with 2 Balls and Hand change with Seniors
This exercise combines catching, throwing and watching. Player A initially holds a handball in his right hand, captures the tennis ball thrown by player B the left hand and throws it back immediately. To get access to the vid...
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...
Lateral Groin Stretch
Functional warm up combines warming up and stretching the muscles. 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 p...
Lunge with Straight Arms Over the Head
In this exercise the player lifts her arms staraight over her head. The palms should point inwards. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Te...
Classic Knee to the Chest Walk
For this exercise the player steps forward and pulls her knee to her chest while pushing up on her toes on her straight, support leg. To get access to the videos and premium media, just login here, register here for a free tr...
The Caterpillar
The caterpillar is an exercise that warms up and stretches all the important muscles in the body. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis...
Inverted V Run
The player assumes the downward dog position with both feet and hands on the ground. 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 me...
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
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...
Knee Lift with Rotation
The player stands straight and grabs the foot with both hands lifting the foot up while pushing the knee out. To get access to the videos and premium media, just login here, register here for a free trial, or become a member ...
Push up Position with Rotation
The player assumes the push up position and first rotates the body keeping both hands on 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 „Ten...
One-legged Butt Kicks
This exercise is appropriate for the dynamic warm up after working on trigger points and rolling. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis...
Toe-Touch-Walk
Here is a more dynamic wariation of the classic toe touch. The player tries to touch his/her toes while in motion. To get access to the videos and premium media, just login here, register here for a free trial, or become a m...
Lunge plus Rotation
Here is and exercise combining a lunge with a deep stretch (trying to place one elbow on 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 „...
Mobilizing the Hip
In this exercise, the player rotates the hip after lifting the knee, then stretches the groin while moving sideways. To get access to the videos and premium media, just login here, register here for a free trial, or become a ...
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...
Knee up and Around
A good exercise to warm up the groin area. Make sure the thigh is parallel to the ground and the player rotates the leg outwards as far as possible. To get access to the videos and premium media, just login here, register her...
One-Legged High Knees
This exercise is a nice way to work on a bit of coordination in the warm up. The player can focus on one leg or alternate. To get access to the videos and premium media, just login here, register here for a free trial, or be...
Activate the Upper Back Muscles with the Theraband
Here we see some resistance exercises to activate the upper back muscles using a theraband. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain...
Rhythm – Rope Jumping – Open/Close Forward/Back
Players jump rope alternating opening and closing the legs as they land. They also alternate separating their feet forwards and backwards. To get access to the videos and premium media, just login here, register here for a fr...
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
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 one Leg in Front
Players jump rope keeping one foot in front of the other. 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 portal wit...
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
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. ...
Rhythm – Rope Jumping – Stepping out with one Leg
Players jump rope with both legs. They alternate landing with both feet together and stepping out with one of the legs. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity d...
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...
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...
Group Warm up – Arm and Leg Coordination using the Agility Ladder
Teaching younger and older players to move backwards smoothly should be an integral part of player development. In this clip you will see the coaches demonstrating several exercises to improve the coordination between the arms and the le...
Group Warm up – Deflecting Balls, Turning Around, Sprinting
Cognitive reaction and speed drill in combination with hand eye coordination. Ideal as a group warm up drill or as part of fitness training. The Coach places one player on the baseline facing the back fence. On the court he places a rect...
Group Warm up – Arm and Leg Coordination on the Sidelines
You do not always have to have fancy equipment to run effective practices. In this clip, you will find exercises to improve the coordination between arms and legs. These exercises are ideal for group warm ups or as part of a conditioning...
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 ...
Warm up with Partner – Follow the Leader with Side Steps
The players lower their center of gravity and touch hands in front of their chests. One player leads and moves from side to side with side steps. Her partner follows her as closely as possible. The leader tries to push her partner so tha...
Warm up with Partner – Follow the Leader with Cross over Steps
The players lower their center of gravity and touch hands in front of their chests. One player leads and moves from side to side with cross over steps. Her partner follows her as closely as possible. The leader tries to push her partner ...
Warm up with Partner – Follow the Leader forwards and backwards.
The players lower their center of gravity and touch hands in front of their chests. One player leads and moves mainly forwards and backwards. Her partner follows her as closely as possible. The leader tries to push her partner so that sh...
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
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
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
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
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
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
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
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
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
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 ...
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 media, just login here, register here fo...
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, register here for a free trial, or become a mem...
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 ...
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 here for a free trial, or become a membe...
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 each ball once. When the coach gives 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...