Clean stretching jumps with arm swing and focus on balance

TennisGate Preparing the Body

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 as far as possible. The knees and toes point forward.

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Lateral rotational jumps

TennisGate Preparing the Body

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).

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Tapping run with arm movement

TennisGate Preparing the Body

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 line.

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The Split Step

TennisGate Learning from the Pros Footwork

You don’t have to stick your neck out too far to say that the split step is the most important step combination in tennis. It ensures that a player can move in all directions from a position of complete balance.

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Knee lift run and heel in 3er rhythm

TennisGate Preparing the Body

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.

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Knee lift run and heel in 3-step rhythm

TennisGate Preparing the Body

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 premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“, the great training portal with tips and insights.