Strengthening the core muscles with the Gray Cook Band
The muscles of a tennis player have to do a lot: Acceleration closely followed by deceleration and constant changes of direction – so the muscles need special training. The so-called functional training is optimal for this. ...
Down with the Body
The coach rolls a tennis ball to the student with the hand. The player rolls it back. To intensify the game, the coach rolls the next ball right as the player rolls other one, usually when the student first makes ball contact. First si...
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 improve the anaerobic capacity of a player. A bouncing medicine ball is ideall for many drills requiring catching and throwing...
Footwork with Resistance in different directions
Footwork training is essential in tennis and using elastic resistance is an effective way to improve speed, agility and strength. Here we see an elastic belt in action. To get access to the videos and premium media, just log...
Explosive Push ups
Players get on their knees with both arms on the ground in an abbreviated push up position. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain...
Rotational Throw with a Cognitive Component
Players should be able to rotate their torso while moving in all different directions. That is what modern tennis requires. Here you will see the coaches working on this skill. To get access to the videos and premium media, ...
Monster Walk Side-Steps
The player uses elastic bands and takes large sideways steps while keeping the body low to the grounds. The movements should be slow and deliberate. To get access to the videos and premium media, just login here, register h...
Deep Side Steps with the Mini Band
The player steps inside the mini band and bends the knees in an athletic position. 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 ...
Monster Walk with Bands
The player takes controled large, side, forward and backward steps while maintaining the knees bent crouching low. To get access to the videos and premium media, just login here, register here for a free trial, or become a me...
Wide Side Steps with a Mini Band
The player uses a mini band around her thighs and takes large lateral steps whilemaintaining a low athletic stance. To get access to the videos and premium media, just login here, register here for a free trial, or become a m...
Deep Lunges with Elastic Bands
The player lunges forwards and backwards with an elastic band tied to his ankles. The movement needs to be slow and deliberate. To get access to the videos and premium media, just login here, register here for a free trial,...
Rapid Wrist Throws
The player holds a small medicine ball facing the wall. He lifts his arm to a throwing position keeping the ball a few inches from the wall. To get access to the videos and premium media, just login here, register here for ...
Lower Back Rotation While Lying Down
The player lies down and lifts both legs to a 90 degree angle bending them at the knee. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“,...
Push up Variation with the Equalizer
The equalizer is a very useful piece of equipment to used to achieve a full body workout on court. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tenni...
Inclined Pull ups with the Equalizer
The equalizer is a nice tool to work on upper body strength on the court. In this exercise the player will use it to perform pull ups... To get access to the videos and premium media, just login here, register here for a fr...
Upper Body Rotation onthe Swiss Ball
In this exercise your back is on the ball with your feet on the grounds . From this position you will roll the body... To get access to the videos and premium media, just login here, register here for a free trial, or becom...
Rotational Throws with Lateral Movement
Two players face each other. One player tosses the medicine ball side to 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“, the...
Medicine Ball Throws Against the Wall Open and Closed Stance
The player faces the wall about three feet away and throws a medicine ball with very short and explosive movements, throwing and catching at a fast pace. To get access to the videos and premium media, just login here, registe...
Alternating Medicine Ball Throws Against the Wall
The player throws the medicine ball against the wall alternating forehands and backhands. the player uses an open stance for all throws. All trhows should be explosive. To get access to the videos and premium media, just lo...
Core Strength – Active Side Bridges
This exercise engages the core with an emphasis on the obliques. The student lays sideways and works on lifting the body so that it remains supported on the forearm and feet. The student lifts and releases. It is important that the stude...
Core Strength – Swimming
This exercise targets the upper back and shoulders an area very prone to injuries in young players. The player lays on his/her stomach with the tip of his/her feet touching the ground. The player lifts the head and the arms slightly off ...
Core Strength – Back Extension plus Scapula Work
This exercise engages most muscles of the back side of the body with an emphasis on the upper back, scapula area. The player lays on his/her stomach arches his/her back lifting arms and legs off the ground and then moves arms forwards an...
Activating the Shoulder Musculature with the Theraband
Here we see an exercise with resistance to activate the back side of the shoulder and upper back, which are areas that tend to be susceptible in tennis players, especially those that tend to curve their shoulders forwards. Tip: Make sure...
Core Strength with the Superband
With the superband we are able to connect the legs, core and upperbody through resistance. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain...
Strength – Push ups on a Swiss Ball
The player does push ups on a Swiss Ball. Training goal: This drill is designed to work on strength. Load and Reps: By using the Swiss Ball the player is forced to stabilize the whole body and to adjust to movements of the ball. The pla...
Strength – Volleys Lying on a Swiss Ball
Players hit volleys with their torso on a Swiss Ball. The coach feeds. Training goal: This drill is designed to work on strength. Load and Reps: Lying on a Swiss Ball with the feet on the ground forces the player to stabilize the body...
Strength- Bridges on a Swiss Ball
The player lies on his/her back on the floor with his/her legs slightly bent and his/her feet on a Swiss Ball. The player then lifts his/her midsection. Training goal: This drill is designed to work on strength. To get acces...
Strength – Volleys on a Swiss Ball
The player kneels on the Swiss Ball and volleys back balls fed by the coach. Training goal: This drill is designed to work on strength. Load and Reps: By kneeling on the ball the player has to continually adjust and keep the body stab...
Strength – Backhand Volleys Sitting on a Swiss Ball Lifting one Leg
The player sits on a Swiss Ball lifting one leg and volleys the coaches feeds. Training goal: This drill is designed to work on strength and stability. Load and Reps: The player has to stabilize the body to hit the volleys. The player...
Strength – Alternating one Legged Bridges
The player lies on his back with his knees bent and both feet on the ground. The player alternates lifting his mid section pushing on the heel of one foot. Training goal: This drill is designed to work on strength and stabilization. ...
Strength – Alternating Straight Legged Bridges
The player lies on his back with his knees bent and both feet on the ground. The player alternates lifting his mid section pushing on one foot as he/she straightens one leg. Training goal: This drill is designed to work on Strength and...
Strength – Static Lunges
The player takes a big step and lowers his/her back knee to the ground. He/she then alternates lowering and lifting his/her center of gravity. Training goal: This drill is designed to work on strength and stability with emphasis on the...
Strength – Sliding Squats on a Swiss Ball
The player sits on a Swiss Ball and moves laterally from side to side maintaining the low body position (squatting position). Training goal: This drill is designed to work on strength and stability Load and Reps: Players should perfor...
Strength – Two Legged Bridges
The player lies on his back with his knees bent and both feet on the ground. The player lifts his mid section pushing on both feet. Training goal: This drill is designed to work on strength and stability. Load and Reps: The player sho...
Strength – Straight Leg Bridges with Swiss Ball
The player lies on his back with both feet on a medicine ball and his/her legs straight. The player lifts his mid section forming a straight line between his/her feet and his/her upper body. Training goal: This drill is designed to wor...
Strength – Rotator Cuff Work Lying on a Swiss Ball
The player lies on his stomach on a medicine ball trying to keep his/her whole body straight. The player presses his shoulder blades together lifting his/her elbows and in that position rotates the shoulders moving the lower arms up and ...
Strength – Upper Back Work Lying on a Swiss Ball
The player lies on his/her stomach on a medicine ball trying to keep his/her whole body straight. The player presses his shoulder blades together and works on moving the hands up and down along an imaginary line that follows the body lin...
Strength – Dynamic Lunges
The player moves across the court taking big steps and lowering the back knee to the ground. The upper body stays erect. Training goal: This drill is designed to work on strength and stability with emphasis on the legs. Load and Reps: ...
Strength – Weighted Lunges
The player moves across the court taking big steps and lowering the back knee to the ground. The upper body stays erect. The player carries a weight bar on his/her shoulders. Training goal: This drill is designed to work on strength an...
Squats with Bands
This Thera-Band exercise addresses muscles throughout the body and is therefore particularly well suited for using in a warm up. In the so-called “squats”, leg, back and shoulder muscles are all worked out, while the players’ pulse...
Band Workout: Core Stabilization
To increase the challenge again in terms of coordination and strength, the one-arm variation is a good exercise. Most players, particularly one-handers, exhibit substantial differences in arm strength between their left and right arms. ...
Band Workout: Deep Back Extensors
The movement is initiated by the arms. The player should now move the fist and forehead towards the ground until the elbows are at around the same level as the knees. To get access to the videos and premium media, just login h...
Band Workout: Training the shoulder girdle, arm extensors
It goes without saying that strong abdominal muscles are a major advantage when hitting overheads, given the pre-shot tension and subsequent extension throughout the entire body. This workout supports service training, as the lateral abd...
Train the shoulder girdle with the band
Training the shoulder girdle, the lateral core stabilisers and the lower spine. 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 gr...
Band Workout: Posterior, Lateral Hip Musculature
Strengthening the backside of the thigh is often neglected in training. That is surprising considering the fact that the muscles on the backside of the leg have a key role to play in stopping a running movement. To get access...
Band Workout: Foot Extensors and toe Flexors
Our player is sitting on the floor. Her legs are laid on top of one another and her arms are supporting her weight from behind her body. The full width of the Band is laid over the toes of the foot. To get access to the video...
Thera-Band Workout: Strengthening the External Foot Muscles
celerating place the foot muscles and ankle under a great deal of stress. 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 tr...
Band Workout: Hip Abductors
Tennis places so much strain on the legs because players are constantly being forced to change direction. Players are forever stopping, standing and accelerating. To get access to the videos and premium media, just login here...
Band Workout: hip flexor and the dorsiflexors
If you want to perform well on court, highly effective footwork is a must. The Thera-Band is a useful training tool for building up the strength in your leg muscles. To get access to the videos and premium media, just login h...
Band Workout: the rotator cuff of the shoulder
Rehabilitating from a shoulder injury is always a very long process. The best option is to prevent these types of injuries from ever happening in the first place. To get access to the videos and premium media, just login here,...
Band Workout: Upper arm muscles and shoulder girdle
This exercise involves band training aimed at strengthening the upper arm muscles and the complete shoulder girdle. To get access to the videos and premium media, just login here, register here for a free trial, or become a ...
Balance Board
This complex coordination training is not always the easiest to master. Even talented young players require support and corrections to begin with. To get access to the videos and premium media, just login here, register here ...
Aerial-ABC
Here we warm up the hips. The arms should be extended. One foot is raised and used to spell letters or names in the air depending... To get access to the videos and premium media, just login here, register here for a free tri...
Strength – One-arm Lateral Throws on a Swiss Ball
The player sits on a Swiss Ball and throws a medicine ball underhand with one arm to the coach. Sitting on a swiss ball will force the player to stabilize the lower body and generate all the force from the arm and torso. Training goal:...