fitness Archives - Page 5 of 8 - Tennis Island

Lower back weights

12:36 am
|
Tennis physical preparation

Lower back weights

 

 

Objectives: Lower back, Strength

– Player holds dumbbells close to the body
– While keeping the upper body straight player lowers dumbbells
– Player comes up to the starting position using lower back muscles
– The goal of this exercise is to strengthen lower back muscles. These muscles are involved in all tennis strokes so it is important to keep them strong to play better and avoid injuries

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

High knees hurdles sideways right

10:33 am
|
Tennis footwork drills

High knees hurdles sideways right

 

 

Objectives: Legs, Coordination, Speed

– Player stands sideways to the hurdles (right side)
– Player performs high knees sideways over the hurdles
– Player should try to bring knees as high as possible and use only front parts of the feet
– The goal of this exercise is to improve speed and coordination. These skills are necessary to play well and to improve tennis skills in a faster way

Drill created by Marcin Bieniek

Jump high and low

9:33 am
|
Tennis footwork drills

Jump high and low

 

 

Objectives: Legs, Strength, Coordination

– Player performs forward jumps using both legs
– Player jumps low over the hurdles and high over the cones
– The goal of this drill is to coordinate the movements and perform different jumps over different obstacles

Drill created by Marcin Bieniek

Static calf stretch straight

12:28 am
|
Tennis static stretching

Static calf stretch straight

 

 

Objectives: Flexibility, Static stretching, Recovery, Legs

– Player keeps the wide stance while touching the net
– Player keeps the back leg straight 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

High knees hurdles sideways left

7:05 am
|
Tennis footwork drills

High knees hurdles sideways left

 

 

Objectives: Legs, Strength, Coordination, Power

– Player stands next to the hurdles
– Player performs high knees sideways over the hurdles
– Left leg always comes first over the next hurdle
– The goal is to learn how to perform coordinated movement while running over the obstacles

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

ABS turn with ball

5:11 am
|
tennis medicine ball drills

ABS turn with ball

 

 

Objectives: Core

– Player sits down with the medicine ball
– Player turns and puts the ball behind the body
– Player turns the other way and takes the ball from behind the body
– The goal is to strengthen the core muscles that are working during the turning action in groundstrokes

Drill created by Marcin Bieniek

ABS legs to the sky

5:14 am
|
Tennis fitness

ABS legs to the sky

 

 

Objectives: Core

– Player lays down and keeps straight legs up
– Player raises the legs as high as possible and comes back to the starting position
– The goal is to strengthen the core muscles that pay crucial role in all tennis strokes

Drill created by Marcin Bieniek

Balanced left leg

7:49 am
|
Tennis fitness

Balanced left leg

 

 

Objectives: Balance

– Player stands on the balance platform with left leg
– Player tries to maintain balance
– The goal is to work on balance with left leg that is necessary to effectively land inside the court after the serve

Drill created by Marcin Bieniek

Crunches on the ball

4:56 am
|
Tennis fitness

Crunches on the ball

 

 

Objectives: Strength, Balance, Core

– Player puts back 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

Balanced squats

4:48 am
|
Tennis footwork drills

Balanced squats

 

 

Objectives: Strength, Balance

– Player stands on the balance platforms
– Player performs regular squats
– Player tries to maintain balance during the exercise
– Player repeats this pattern

Drill created by Marcin Bieniek

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