core Archives - Tennis Island

Chest press alternate

5:38 am
|
Tennis physical preparation

Chest press alternate

 

 

Objectives: Strength, Upper body, Core

– Player maintains bridge position with gymnastic ball under the lower back
– Player keeps 2 dumbbells
– Player executes alternated chest press using one hand at one time
– The goal is to improve strength of upper body

Drill created by Marcin Bieniek

Chest press

11:58 am
|
Tennis physical preparation

Chest press

 

 

Objectives: Strength, Upper body, Core

– Player maintains bridge position with gymnastic ball under the lower back
– Player keeps 2 dumbbells
– Player performs chest press
– The goal is to improve strength of upper body

Drill created by Marcin Bieniek

Bicycle

5:41 am
|
Tennis fitness

Bicycle

 

 

Objectives: Core muscles, strength

– Player lays down on the ground with legs in the air
– Player alernates bringing one elbow to the opposite knee
– Player imitates bicycle motion
– The goal of this exercise is to strengthen core muscles that are responsible for generating power for tennis strokes

ABS in and out with ball

12:26 am
|
Tennis fitness

ABS in and out with ball

 

 

Objectives: ABS, Strength

– Player lays down on the ground while holding medicine ball behind his head
– Player brings legs and arms together at the same time
– The goal of this exercise is to strengthen the lower and higher parts of the core

Drill created by Marcin Bieniek

Core strength package

12:58 am
|
Tennis fitness

Core strength package

 

 

Objectives: Strength of the core

This package consists of drills designed to strengthen core muscles. Core muscles are involved in all tennis strokes so players have to focus on this area to improve quality of own game.

Drill created by Marcin Bieniek

BH throw medicine ball abs

7:55 am
|
tennis medicine ball drills

BH throw medicine ball abs

 

 

Objectives: Core muscles, Strength

– Player sits on the ground with legs in the air
– Coach throws medicine ball
– Player catches the ball and imitates backhand while throwin the ball back
– The goal is to strengthen core muscles in tennis-related motion that is similar to the backhand stroke

Drill created by Marcin Bieniek

Crunches legs on the ball

8:17 am
|
Tennis fitness

Crunches legs on the ball

 

 

Objectives: Strength, Balance, Core

– Player lays down on the ground with legs placed on the gymnastic ball
– Player performs regular crunches by lifting only the upper back
– Player tries to maintain balance during the exercise
– Player repeats this pattern

Drill created by Marcin Bieniek

Abs bring knees with ball

10:55 am
|
Tennis fitness

Abs bring knees with ball

 

 

Objectives: Abs, Strength

– Player takes push-up position with legs on the gymnastic ball
– Player brings knees to the chest with legs on the ball
– Player repeats this pattern
– The goal of this exercise is to strengthen core muscles that are necessary to generate powerful strokes in tennis

Drill created by Marcin Bieniek

BH medicine ball open stance on balance

11:08 am
|
tennis medicine ball drills

BH medicine ball open stance on balance

 

 

Objectives: Balance

– Plater stands on balance platforms
– Coach throws a medicine ball to player
– Player catches the ball and throws it back from the backhand side
– Player uses an open stance while throwing
– Player repeats this pattern

Drill created by Marcin Bieniek

Low position legs

11:28 am
|
Tennis fitness

Low position legs

 

 

Objectives: Strength, Core muscles

– Player lies down on the ground
– Player lifts straight legs up as low over ground as possible
– Player maintains this position
– The goal is to strengthen core muscles that are crucial in power production in tennis

Drill created by Marcin Bieniek

FH medicine ball side throw

12:38 am
|
tennis medicine ball drills

FH medicine ball side throw

 

 

Objectives: Upper body rotation, Hips rotation, Warm up

– Coach throws the loopy medicine ball to the player
– Player catches the loop and throws the ball imitating forehand stroke
– The goal of this drill is to warm up all body parts that take part in forehand stroke

Drill created by Marcin Bieniek

Knees to the chest with ball

9:29 am
|
Tennis fitness

Knees to the chest with ball

 

 

Objectives: Core, Strength

– Player lies down on the ground with gymnastic ball between the ankles
– Player brings the knees to the chest and recovers to the starting position
– The goal is to strengthen core muscles that are necessary to build powerful and injury-free strokes

Drill created by Marcin Bieniek

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