fitness Archives - Page 2 of 8 - Tennis Island

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

Side to side on the ladder with ball

4:22 am
|
Tennis footwork drills

Side to side on the ladder with ball

 

 

Objectives: Coordination, Agility, Ball perception

– Player stands inside the ladder
– Coach throws the ball to the left/right side
– Player moves to the ball using only side steps
– Player catches the ball and throws it back to the coach
– Player repeats this pattern

Drill created by Marcin Bieniek

Touch shots to ad drop shot

Tennis Hand Feed Drills

Touch shots to ad drop shot

 

 

Objectives: Speed, Control, Endurance, Agility, Placement

– Cones are set close to the net on the ad side
– Coach feeds random balls into 2 service boxes
– Player runs to every ball and uses slice to hit it into the cones
– The goal of this exercise is to learn how to control the ball while running at maximum speed. This ability is especially effective while responding to drop shots

Drill created by Marcin Bieniek

Chest fly

12:45 am
|
Tennis physical preparation

Chest fly

 

 

Objectives: Strength, Upper body, Core

– Player maintains bridge position with gymnastic ball under the lower back
– Player keeps 2 dumbbells
– Player opens up the chest by moving the arms to the side
– Player should bend the elbows for the entire motion
– 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

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

Dynamic arm to toes diagonal

12:58 am
|
Tennis dynamic stretching

Dynamic arm to toes diagonal

 

 

Objectives: Flexibility, Stretching, Injury prevention

– Player keeps legs straight and bends over
– Player uses cross-moves touching right toes with left hand and left toes with right hand
– Player repeats this pattern
– The goal of this exercise is to warm up upper body and icrease flexibility

Drill created by Marcin Bieniek

Static stretch arms back net

6:05 am
|
Tennis static stretching

Static stretch arms back net

 

 

Objectives: Static stretching, Arms

– Player takes arms back and catches the net
– Player moves forward until the arms are straight
– The goal is to stretch muscles in the upper back, shoulders, and arms

Drill created by Marcin Bieniek

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