fitness Archives - Page 3 of 8 - Tennis Island

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

Gymnastic ball throw air

10:28 am
|
tennis medicine ball drills

Gymnastic ball throw air

 

 

Objectives: Reaction, Throwing, Catching

– Gymnastic ball is set between the cones
– Player throws the ball into the target and tries to catch it in the air
– The goal is to improve reaction because tennis ball doesn’t bounce regularly off the gymnastic ball

Drill created by Marcin Bieniek

Static stretch to the sun

6:01 am
|
Tennis static stretching

Static stretch to the sun

 

 

Objectives: Static stretching

– Player keeps legs wide
– Player puts one arm on the ground, rotates and lifts the other arm up
– The goal is to stretch muscles in the chest, arm and inner parts of the leg

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

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

Left arm back with resistance

10:04 am
|
Tennis fitness

Left arm back with resistance

 

 

Objectives: Strength, Triceps, Resistance band

– Player takes position with both knees on the ground
– Player stops resistance band with right hand
– Player keeps the band with left hand and moves straight arm back and up
– The goal of this exercise is to strengthen triceps muscles which are crucial especially while serving in tennis

Drill created by Marcin Bieniek

Left resistance band shoulder up

4:53 am
|
Tennis fitness

Left resistance band shoulder up

 

 

Objectives: Strength, Shoulder, Resistance band, Injury prevention

– Player takes position with both knees on the ground
– Player stops resistance band with right hand
– Player keeps the band with left hand and moves straight arm up
– The goal of this exercise is to strengthen shoulder muscles which are crucial to prevent injuries

Drill created by Marcin Bieniek

Left internal rotation tube

8:29 am
|
Tennis fitness

Left internal rotation tube

 

 

Objectives: Strength, Injury prevention, Flexibility

– Player keep resistance bend with left hand
– Player stands sideways to the net
– Player performs internal rotation motion (bringing tube to the body)
– Player shouldn’t move albow during the exercise
– The goal of this exercise is to prevent possible shoulder’s injuries and increase range of motion

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

Mustard salad

12:12 am
|

Mustard salad

 

 

 

Ingredients:

Corn 100g

Mozzarella cheese 60g

Courgette 100g

Mustard 15g

Yellow pepper 100g

 

 

 

 

Recipe:

Cut all ingredients into pieces and mix together.

 

 

 

Nutrition facts:

Calories 342

Carbohydrate 56g

Protein 18g

Fat 10g

 

 

When to use it:

Great small meal to eat before the practice. Moderate amount of calories will guarantee enough energy for the session and will not put too […]

Static calf stretch bend

11:17 am
|
Tennis static stretching

Static calf stretch bend

 

 

Objectives: Flexibility, Static stretching, Recovery, Legs

– Player keeps the wide stance while touching the net
– Player bends the back leg and puts all the weight on the front leg by bending the knee
– Player keeps the stretch making sure that the back calf is stretching
– The goal is to stretch the calf 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

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