Warm Up

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The standard warm up, which normally includes a couple of minutes of stretching and a few rallies is not enough. An effective warm up starts off the court combining activities that will not only get the body ready to perform but will help the players improve their athleticism. It will then progress to an on-court warm up in which players will slowly hone their rhythm and technique and at the same time get mentally ready to perform.

Finally, a fun mini tennis game can serve as a great transition to the start of the main section of the training session. In this section you will find clear examples of warm up activities that will help maximize a player’s on court performance.

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Spiderman
March 6, 2019Girls Tennis, Warm Up

Spiderman

Please accept preferences, statistics, marketing cookies to watch this video. This is a dynamic exercise that stretches and warms up the whole body.  The player steps forward into a lunge and lowerd the upper body as much as possible. ...

Triceps Warm up with Resistance
March 6, 2019Warm Up

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 access this p...

Rhythm – Rope Jumping – Skipping
March 6, 2019Warm Up

Rhythm – Rope Jumping – Skipping

Please accept preferences, statistics, marketing cookies to watch this video. 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 coo...

Rhythm – Rope Jumping – Side Steps
March 6, 2019Warm Up

Rhythm – Rope Jumping – Side Steps

Please accept preferences, statistics, marketing cookies to watch this video. 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 co...

Rope Jumping Doubles
March 6, 2019Warm Up

Rope Jumping Doubles

Please accept preferences, statistics, marketing cookies to watch this video. 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...

Rope Jumping Right Left
March 6, 2019Warm Up

Rhythm – Rope Jumping Right Left

Please accept preferences, statistics, marketing cookies to watch this video. Players jump rope alternating legs.   Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity dependi...

Warm up - Jump Squats
March 6, 2019Girls Tennis, Warm Up

Warm up – Jump Squats

Please accept preferences, statistics, marketing cookies to watch this video. 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 tr...

Carioca Step
March 6, 2019Girls Tennis, Warm Up

Carioca Step

Please accept preferences, statistics, marketing cookies to watch this video. 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 ...

Side-Step-Run
March 6, 2019Girls Tennis, Warm Up

Side-Step-Run

Please accept preferences, statistics, marketing cookies to watch this video. 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...

Partner-game: Touch the Toes
March 6, 2019Girls Tennis, Warm Up

Partner-game: Touch the Toes

Please accept preferences, statistics, marketing cookies to watch this video. 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 param...

Hip Rotation with Ankle Work
March 6, 2019Girls Tennis, Warm Up

Hip Rotation with Ankle Work

Please accept preferences, statistics, marketing cookies to watch this video. 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...

Butt Kicks dynamic preparation
March 6, 2019Girls Tennis, Warm Up

Butt Kicks

Please accept preferences, statistics, marketing cookies to watch this video. 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 t...

plank dynamic preparation
March 6, 2019Girls Tennis, Warm Up

Plank

Please accept preferences, statistics, marketing cookies to watch this video. 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 f...

Place and Pick up minitennis
March 6, 2019Warm Up

Place and Pick up

Please accept preferences, statistics, marketing cookies to watch this video. Players play mini tennis in the service boxes. They have to hit the ball with slice and are not allowed to hit the ball hard. In addition, each player starts w...

cross Game
March 6, 2019Warm Up

Cross Game

Please accept preferences, statistics, marketing cookies to watch this video. The game is played in the two cross-court service boxes. Here is how to play: One player serves underhand from the service line. The other player is positioned...

Crosscourt Slice Backhand
March 6, 2019Warm Up

Crosscourt Slice Backhand

Please accept preferences, statistics, marketing cookies to watch this video. Players play a game crosscourt in the service boxes. Players can only use backhand slice. This drill can be used as a warm up or to develop the technique and f...

Crosscourt Topspin Backhand
March 6, 2019Warm Up

Crosscourt Topspin Backhand

Please accept preferences, statistics, marketing cookies to watch this video. Players play a game crosscourt in the service boxes. Players can only use topspin backhands, and they can hit the ball as hard as they want to as long as it la...

Crosscourt Topspin Forehand
March 6, 2019Warm Up

Crosscourt Topspin Forehand

Please accept preferences, statistics, marketing cookies to watch this video. Players play a game crosscourt in the service boxes. Players can only use topspin forehands, and they can hit the ball as hard as they want to as long as the b...

Doubles Combination
March 6, 2019Warm Up

Doubles Combination

Please accept preferences, statistics, marketing cookies to watch this video. This game is played in the entire forecourt (incl. tramlines) by four players. It is a combination of volleyball tennis and slice with touch. The aim is to for...

Drop Shot Game
March 6, 2019Warm Up

Drop Shot Game

Please accept preferences, statistics, marketing cookies to watch this video. Players play a game hitting drop shots in the alley. The players have to try to hit the ball over the net as close as possible to the net, always landing in th...

Ping Pong Rally
March 6, 2019Warm Up

Ping Pong Rally

Please accept preferences, statistics, marketing cookies to watch this video. The game is played within the two service boxes (not including the tramlines). One player brings the ball into play by hitting a shot that bounces on his or he...

Volleyball Tennis Singles
March 6, 2019Warm Up

Volleyball Tennis Singles

Please accept preferences, statistics, marketing cookies to watch this video. Two players play in opposing service boxes. To start the point, the two players face each other at the net. The point starts by one of the players playing the ...

Warming up at the Net
March 6, 2019Warm Up

Warming up at the Net

Please accept preferences, statistics, marketing cookies to watch this video. Here, the focus is on warming up strokes with one player hitting groundstrokes and one hitting volleys. However, there is a small, yet vital change. The baseli...

Warming up with Volleys and Overheads
March 6, 2019Warm Up

Warming up with Volleys and Overheads

Please accept preferences, statistics, marketing cookies to watch this video. Here, we take a slightly more progressive approach to warming up with the overhead. The players at the baseline should mix low and high shots, allowing the net...

Warming up with Serve and Return
March 6, 2019Warm Up

Warming up with Serve and Return

Please accept preferences, statistics, marketing cookies to watch this video. The most important thing is that the players return the serve, irrespectively of whether it lands in or not. The next step involves the players executing the f...

Warming up: 2 Hits and Change
March 6, 2019Warm Up

Warming up: 2 Hits and Change

Four players on the court, two at the net, two on the baseline. The coach feeds the first shot. All four players play with one ball. After two ball contacts, the players have to switch position. The active player always moves to the fron...

Warming up: Z Drill
March 6, 2019Warm Up

Warming up: Z Drill

Please accept preferences, statistics, marketing cookies to watch this video. Players play from the baseline trying to keep the ball in play. One player hits only down the line and the other player only crosscourt. Players should change ...

Warming up at the Net: Up and Back
March 6, 2019Warm Up

Warming up at the Net: Up and Back

Please accept preferences, statistics, marketing cookies to watch this video. One player is at the baseline and one at the net. The baseline player moves the net player up and back by mixing lobs with short balls. The net player is not a...