fitness Archives - Page 7 of 8 - Tennis Island

Jumps hurdles sideways

5:37 am
|
Tennis footwork drills

Jumps hurdles sideways

 

 

Objectives: Strength, Explosiveness, Endurance, Legs

– Player stands next to the hurdles (right side)
– Player jumps sideways over the hurdles with both legs
– Player repeats this pattern

Drill created by Marcin Bieniek

ABS resist the coach

5:50 am
|
Tennis fitness

ABS resist the coach

 

 

Objectives: Core

– Player lays down on the ground with straight legs up
– Coach stands behind the player’s head
– Coach pushes player’s legs in different directions
– Player resists the force created by the coach and tries to keep the legs in the air
– Player moves the legs back to the starting position
– Player repeats this pattern

Drill created by Marcin Bieniek

Jumps over the hurdles forward left

6:39 am
|
Tennis footwork drills

Jumps over the hurdles forward left

 

 

Objectives: Legs, Strength, Balance

– Player faces the hurdles
– Player jumps over the hurdles forward on the left leg
– Player repeats this pattern

Drill created by Marcin Bieniek

High knees 1 2 3

9:07 am
|
Tennis footwork drills

High knees 1 2 3

 

 

Objectives: Coordination, speed, legs

– Player stands next to the cone
– Player performs high knees as fast as possible
– Player fluidly moves to the other side of the cone after 3 steps
– Player repeats this pattern

Drill created by Marcin Bieniek

In and out cross the line

5:27 am
|
Tennis footwork drills

In and out cross the line

 

 

 

Objectives: Legs, Movement, Shuffle, Change of direction, Speed

– Cones are set on both sides of the player
– Player shuffles to the right side and crosses the line of the cones with the outside leg (right leg)
– Player shuffles to the left side and crosses the line of the cones with the outside leg (left leg)
– Player shuffles to the right side and crosses the line of the cones with both legs
– Player shuffles to the left side and crosses the line of the cones with both legs
– Player repeats […]

Balance full squats

5:30 am
|
Tennis fitness

Balance full squats

 

 

Objectives: Placement, Control, Consistency, Variety

– Player stands on the balance platforms
– Player performs full squats
– Player repeats this pattern

Drill created by Marcin Bieniek

Frog jumps

5:53 am
|
Tennis footwork drills

Frog jumps

 

 

Objectives: Legs, Jumping, Strength

– Player jumps forward using both legs at the same time
– Player tries to jump as far as possible
– Player repeats this pattern

Drill created by Marcin Bieniek

Jumps over the hurdles sideways right

5:48 am
|
Tennis footwork drills

Jumps over the hurdles sideways right

 

 

Objectives: Legs, Explosiveness, Strength

– Player stands sideways to the hurdles (right side)
– Player jumps over the hurdles sideways using right leg
– Player repeats this pattern

Drill created by Marcin Bieniek

Balance touch cones

5:47 am
|
Tennis footwork drills

Balance touch cones

 

 

Objectives: Balance

– Player stands on the balance platforms
– Cones are set around the player
– Player touches each cone separately
– Player tries to stay on the balance platforms all the time
– Player repeats this pattern

Drill created by Marcin Bieniek

Jumps over the hurdles forward

4:32 am
|
Tennis footwork drills

Jumps over the hurdles forward

 

 

Objectives: Legs, Explosiveness, Strength

– Player faces the hurdles
– Player jumps over the hurdles forward using both legs
– Player repeats this pattern

Drill created by Marcin Bieniek

BH side + forward lunges

10:20 am
|
Tennis footwork drills

BH side + forward lunges

 

 

Objectives: Lunge, Open stance, Strength of lower body

– Player lunges and imitates left handed forehand in 2 directions (side, forward)

Drill created by Marcin Bieniek

 

 

 

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Knowledge of footwork

5:57 am
|
tennis instruction

 

 

Knowledge of footwork

 

 

 

Tennis, as many other sports, requires great movement skills to achieve decent level of performance. Footwork is one of the physical skills that can limit or facilitate player’s improvement. Many coaches say that tennis is a movement sport and I can completely agree with that. The best confirmation of these words can be observed on ATP/WTA Tour. Looking at Rafael Nadal or Novak Djokovic in action are examples of world-class physical preparation based on the movement. Even body type like Serena […]

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