fitness Archives - Tennis Island

Push ups narrow

12:49 am
|
Tennis fitness

Push ups narrow

 

 

Objectives: Strength

– Player performs regular push ups
– Player keeps hands really close to each other to keep the position more challenging
– The goal of this exercise is to improve strength and develop muscles that are needed to play tennis effectively

Drill created by Marcin Bieniek

FH low volley

8:25 am
|
Tennis Hand Feed Drills

FH low volley

 

 

Objectives: Forehand volley, Technique, Legs

– Player stands on the service line
– Coach throws low ball over the net
– Player lunges forward and hits forehand low volley
– Player maintains straight upper body while hitting the ball
– The goal of this exercise is to learn how to hit low volleys while using low position

Drill created by Marcin Bieniek

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

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

Scrambled eggs

7:04 am
|

Scrambled eggs

 

 

 

Ingredients:

Eggs 100g

Graham rolls 120g

Chive 30g

Olive oil g

 

 

 

 

Recipe:

Put eggs and chive on frying pan. Stir both ingredients.

 

 

 

Nutrition facts:

Calories 510

Carbohydrate 74g

Protein 23g

Fat 16g

 

 

When to use it:

You won’t find a better breakfast than this one. All you need is here. Proteins and carbohydrates guarantee energy for many hours.

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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

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

Static thighs net stretch

12:21 am
|
Tennis static stretching

Static thighs net stretch

 

 

Objectives: Flexibility, Static stretching, Recovery, Legs

– Player bends the knee and puts one leg behind the body
– Player puts the leg on the net
– Player keeps the stretch making sure that the knee is not going in front of the body line
– The goal is to stretch thighs to improve flexibility, start recovery process, and stay injury free. This drill should be performed immediately after the practice/match

Drill created by Marcin Bieniek

Egg sandwich

1:03 am
|

Egg sandwich

 

 

 

Ingredients:

Graham rolls 120g

Eggs 150g

Olive oil 5g

 

 

 

 

Recipe:

Prepare sandwiches with eggs

 

 

Nutrition facts:

Calories 542

Carbohydrate 60g

Protein 28g

Fat 2g

 

 

When to use it:

Use it as a breakfast or dinner. This option deliver everything to your body: high IG carbs, proteins and healthy fats.

 

 

 

 

 

 

 

 

 

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Peanut butter sandwich

9:27 pm
|

Peanut butter sandwich

 

 

 

Ingredients:

Graham rolls 120g

Banana 100g

Peanut butter 5g

 

 

 

 

Recipe:

Put peanut butter on sandwich. Cut banana and put it on top.

 

 

 

Nutrition facts:

Calories 580

Carbohydrate 100g

Protein 16g

Fat 16g

 

 

When to use it:

Perfect choice to deliver plenty of energy. Peanut butter adds proteins and fats so it is a complex meal for athletes.

 

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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

Cheese sandwich

10:52 am
|

Cheese sandwich

 

 

 

Ingredients:

Graham rolls 120g

Cheese 40g

Butter 5g

 

 

 

 

 

 

Recipe:

Prepare sandwiches with butter and cheese

 

 

 

Nutrition facts:

Calories 402

Carbohydrate 63g

Protein 19g

Fat 10g

 

 

When to use it:

Use it as a breakfast or sandwich between the major meals. Great option for tournaments when there are limited ingredients available.

 

 

 

 

 

 

 

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