fitness Archives - Page 4 of 8 - Tennis Island

Static calf stretch post

12:06 am
|
Tennis static stretching

Static calf stretch post

 

 

Objectives: Flexibility, Static stretching, Recovery, Legs

– Player stands next to the net post
– Player keeps the leg straight and puts foot vertically against net post
– 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

Balanced step forward and backward right

12:50 am
|
Tennis footwork drills

Balanced step forward and backward right

 

 

Objectives: Balance

– Player stands between balance platforms
– Player steps forward on balance platform and maintains balance on right leg
– Player recovers and makes another step backward on balance platform and maintains balance on right leg
– The goal is to improve balance

Drill created by Marcin Bieniek

Balanced crossover step jumps left

7:41 am
|
Tennis footwork drills

Balanced crossover step jumps left

 

 

Objectives: Balance, Coordination

– Player stands next to 2 hurdles
– Player jumps sideways using crossover steps
– On both sides player stops and maintain balanced position on left leg
– The goal is to improve balance and coordination

Drill created by Marcin Bieniek

Balanced crossover step jumps right

12:48 am
|
Tennis footwork drills

Balanced crossover step jumps right

 

 

Objectives: Balance, Coordination

– Player stands next to 2 hurdles
– Player jumps sideways using crossover steps
– On both sides player stops and maintain balanced position on right leg
– The goal is to improve balance and coordination

Drill created by Marcin Bieniek

Balanced step forward and backward left

6:58 am
|
Tennis footwork drills

Balanced step forward and backward left

 

 

Objectives: Balance

– Player stands between balance platforms
– Player steps forward on balance platform and maintains balance on left leg
– Player recovers and makes another step backward on balance platform and maintains balance on left leg
– The goal is to improve balance

Drill created by Marcin Bieniek

Left leg cross lines

4:27 pm
|
Tennis footwork drills

Left leg cross lines

 

 

Objectives: Footwork, Agility, Coordination

– Cones are set around the player
– Player moves in different directions and crosses the cones with left leg
– The goal is to coordinate the movement and learn how to push from left leg. This motion is helpful while recovering after shots in tennis

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

Lunges weights

10:45 am
|
Tennis physical preparation

Lunges weights

 

 

Objectives: Strength, Legs

– Player keeps dumbbells in hands
– Player performs regular lunges
– The goal is to strengthen legs muscles that are crucial to stay injury free

Drill created by Marcin Bieniek

Left rotator up tube

12:05 pm
|
Tennis fitness

Left rotator up tube

 

 

Objectives: Strength, Injury prevention, Flexibility

– Player keep resistance bend with left hand
– Player performs external rotation motion
– Player shouldn’t move albow during the exercise
– The goal of this exercise is to prevent possible shoulder’s injuries

Drill created by Marcin Bieniek

Jump rope side to side right leg up and down

6:01 am
|
Tennis footwork drills

Jump rope side to side right leg up and down

 

 

Objectives: Coordination, Legs, Balance, Strength

– Player stands facing the service line
– Player jums forward over the line side to side on the right leg
– Midway player changes direction and jumps backwards
– The goal of this exercise is to perform coordinated movements using only one leg. This ability is crucial to learn how to balance on one leg which is important while changing direction in tennis

 

Drill created by Marcin Bieniek

Static shoulders stretch net

5:52 am
|
Tennis static stretching

Shoulders stretch net

 

 

Objectives: Flexibility, Recovery, Stretching, Shoulders

– Player stands close to the net
– Player keeps knees straigth and catches the net with both straight hands
– Player tries to lower the upper body below the level of shoulders
– The goal of this exercise is to stretch shoulders. This drill should be used immediately after the practice to improve flexibility, reduce the risk of injury, and recover faster

Drill created by Marcin Bieniek

Ladder jump in out in

5:21 am
|
Tennis footwork drills

Ladder jump in out in

 

 

Objectives: Footwork, Coordination, Legs, Strength, Balance, Split step

– Player jumps inside the ladder, outside the ladder (split step) and again inside the ladder
– After full sequence player moves to the next box
– The goal of this exercise is to improve coordination skills. This drill helps to develop basic motor skills as also it teaches players how to make proper split step

Drill created by Marcin Bieniek

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