fitness Archives - Page 6 of 8 - Tennis Island

Triceps weights

8:18 am
|
Tennis physical preparation

Triceps weights

 

 

Objectives: Strength

– Player sits on the gymnastic ball
– Player keeps dumbbels with both hands over the head
– Player keeps the elbows straight and lowers the weights behind the head
– Player comes back to the starting position using only triceps
– Player repeats this pattern

Drill created by Marcin Bieniek

Balanced lateral step left leg

8:22 am
|
Tennis fitness

Balanced lateral step left leg

 

 

Objectives: Balance

– Balance platforms are set on both sides of the player
– Player steps laterally with left leg on the platform and keeps balance
– Player steps with right leg on the court and steps laterally with left leg on the other platform
– Player repeats this pattern

Drill created by Marcin Bieniek

Warm up – Stretching

4:58 am
|
tennis coach Bieniek

Warm up – Stretching

 

 

 

In this lesson, Marcin Bieniek is sharing the tips on how to prepare the body before the match.

 

Video created by Marcin Bieniek

Right leg in and out on the ladder with ball

5:06 am
|
Tennis footwork drills

Right leg in and out on the ladder with ball

 

 

Objectives: Coordination, Agility, Ball perception, Balance

– Player jumps on the right 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

Triangle catch the ball

4:09 am
|
Tennis footwork drills

Triangle catch the ball

 

 

Objectives: Speed, Agility

– Cones are set behind the player in triangle shape
– Coach stands behind the player
– Player says start and throws the ball up
– Player turns around, runs around the triangle and catches the ball
– Player alternates turns (left and right side)
– Player repeats this pattern

 

Drill created by Marcin Bieniek

Follow the arrow

4:04 am
|
Tennis footwork drills

Follow the arrow

 

 

Objectives: Reaction, Speed

– 2 cones are set behind the player (left and right)
– Coach sets up an arrow behind the player
– Arrow dictates player’s direction of the run
– Coach says go/start
– Player turns around and runs in the direction of arrow
– Player repeats this pattern

 

Drill created by Marcin Bieniek

Balance move balls

4:53 am
|
Tennis fitness

Balance move balls

 

 

Objectives: Balance

– Player stands on the balance pillows
– Small and big cones are set on both sides of the player
– Balls are set on small cones on the one side
– Player moves the balls from small cones to the bigger cones
– Player repeats this pattern

Drill created by Marcin Bieniek

Endurance for tennis

5:00 am
|
tennis coach Bieniek

Endurance for tennis

 

 

 

In this lesson, Marcin Bieniek is explaining tennis-specific endurance and methods that should be used to improve this skill.

 

Video created by Marcin Bieniek

Balance stand on balls

6:08 am
|
Tennis fitness

Balance stand on balls

 

 

Objectives: Balance

– Balls are placed in front of the player
– Player stands on balls
– Player tries to keep balance without touching the ground
– Player repeats this pattern

Drill created by Marcin Bieniek

Sit up with medicine ball

5:29 am
|
tennis medicine ball drills

Sit up with medicine ball

 

 

Objectives: Core, Strength

– Player lays down on the ground
– Coach throws the medicine ball to the player
– Player catches the ball, performs a sit up and throws the ball back
– Player repeats this pattern

Drill created by Marcin Bieniek

Jump over and push up

5:49 am
|
Tennis fitness

Jump over and push up

 

 

Objectives: Strength, Upper body, Lower body

– Player A takes push up position
– Player B jumps over player A and performs regular push up
– Players repeat this pattern

Drill created by Marcin Bieniek

Diagonal side to side on the ladder

5:50 am
|
Tennis footwork drills

Diagonal side to side on the ladder

 

 

Objectives: Footwork, Speed

– Player faces the ladder
– Player moves diagonally forward side to side
– Player alternates legs with each step
– Player repeats this pattern

Drill created by Marcin Bieniek

Facebook

Get the Facebook Likebox Slider Pro for WordPress

Free EBOOK + Coupon 20$ OFF

Join our mailing list to receive instructional ebook, 20$ off coupon for online coaching and variety of teaching materials

You have successfully subscribed!