balance Archives - Tennis Island

Balance package

7:04 am
|
Tennis footwork drills

Balance package

 

 

Objectives: Balance

This package consists of drills designed to improve balance abilities. Good balance is necessary to control the ball and play consistently so players can’t miss this skill while working on physical skills.

Drill created by Marcin Bieniek

Left leg in and out on the ladder with ball

5:08 am
|
Tennis footwork drills

Left leg in and out on the ladder with ball

 

 

Objectives: Coordination, Agility, Ball perception, Balance

– Player jumps on the left leg
– Player jumps inside the ladder, outside the ladder and to the side
– Coach throws the ball to the player when she jumps inside the ladder
– Player has to jump and catch and the same time and throw the ball back to the coach
– Player repeats this pattern

Drill created by Marcin Bieniek

Forehand outside the court – Intermediate

9:02 am
|

Forehand outside the court

 

 

Objectives: Balance, Control, Placement

Coach throws the ball outside the court to the forehand side. Player runs to the ball and hits the ball. The goal of this exercise is to learn how to execute forehand stroke while being outside the sideline. This ability is especially important at later stages of development when players know how to hit angle shots.

Drill created by Marcin Bieniek

Backhand slide forward

Tennis Hand Feed Drills

Backhand slide forward

 

 

Objectives: Backhand, Footwork, Sliding, Balance

– Player stands behind the baseline
– Coach throw shorter ball to the backhand side
– Player moves forwards, slides and hits backhand stroke
– The goal of this exercise is to learn how to hit backhand while sliding forward. Sliding action is necessary to play successfully on clay courts so players have to feel comfortable while sliding in different directions

 

Drill created by Marcin Bieniek

Balanced squat

12:01 am
|
Tennis fitness

Balanced squat

 

 

Objectives: Balance, Strength

– Player stands on the balance platforms
– Player performs squats while maintaining balance
– Player repeats this pattern

Drill created by Marcin Bieniek

Backhand outside the court – Intermediate

8:25 am
|

Backhand outside the court

 

 

Objectives: Balance, Control, Placement

Coach throws the ball outside the court to the backhand side. Player runs to the ball and hits the ball. The goal of this exercise is to learn how to execute backhand stroke while being outside the sideline. This ability is especially important at later stages of development when players know how to hit angle shots.

Drill created by Marcin Bieniek

Backhand slide with control

12:36 am
|
Tennis footwork drills

Backhand slide with control

 

 

Objectives: Sliding, Balance

– 3 cones are set on the ad side
– Each cone has a ball on top
– Player runs to the cone, slides and hits the ball with hand without touching the cone
– Player recovers to the middle of the court using shuffle step
– The goal is to learn how to slide to the backhand side using open stance

Drill created by Marcin Bieniek

FH slide after hit

Tennis footwork drills

FH slide after hit

 

 

Objectives: Forehand, Footwork, Sliding, Balance

– Player stands behind the baseline
– Coach throws challenging ball to the forehand side
– Player runs to the ball, hits forehand and slides after the hit
– The goal of this exercise is to learn how to slide after the hit. This skill is necessary to effectively deal with really challenging shots

Drill created by Marcin Bieniek

FH slide and control

12:43 am
|
Tennis footwork drills

FH slide and control

 

 

Objectives: Sliding, Footwork, Balance, Coordination

– 3 cones with balls on top are placed near the right sideline
– Player runs to the first one, slides and drops the ball with hand without touching the cone
– Player recovers and repeats this pattern for 2 other cones
– The goal of this exercise is to learn how to control upper body action while sliding. This skill is crucial to effectively execute forehand stroke on clay court

Drill created by Marcin Bieniek

Jump rope 2 and change up and down line

12:07 am
|
Tennis footwork drills

Jump rope 2 and change up and down line

 

 

Objectives: Footwork, Coordination, Legs, Strength, Balance

– Player uses jump rope and jumps up and down over the line while moving to the side
– Player alternates legs after 2 jumps
– The goal of this exercise is to work on many physical abilities. Being able to balance on one leg is crucial while changing direction after the hit so by performing this exercise player also improves his tennis performance

Drill created by Marcin Bieniek

Ladder jump 2 forward 1 back

3:00 am
|
Tennis footwork drills

Ladder jump 2 forward 1 back

 

 

Objectives: Legs, Coordination, Strength, Agility

– Player jumps on the ladder with both legs
– Player performs 2 jumps forward and 1 jump backward
– The goal is to improve explosiveness, agility, and coordination

Drill created by Marcin Bieniek

Jump rope side to side left

3:45 am
|
Tennis footwork drills

Jump rope side to side left

 

 

Objectives: Strength, Balance, Coordination

– Player faces the line
– Player jumps side to side over the line forward on the left leg
– After reaching the finish line player jumps side to side over the line backwards on the left leg
– The goal of this drill is to strengthen the left leg and improve coordination. Players lands a on the left leg all the time after the serve so proper practice helps to avoid possible injuries

Drill created by Marcin Bieniek

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