flexibility Archives - Tennis Island

Static thighs net stretch

12:21 am
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Tennis static stretching

Static thighs net stretch

 

 

Objectives: Flexibility, Static stretching, Recovery, Legs

– Player bends the knee and puts one leg behind the body
– Player puts the leg on the net
– Player keeps the stretch making sure that the knee is not going in front of the body line
– The goal is to stretch thighs 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

Dynamic arm to toes diagonal

12:58 am
|
Tennis dynamic stretching

Dynamic arm to toes diagonal

 

 

Objectives: Flexibility, Stretching, Injury prevention

– Player keeps legs straight and bends over
– Player uses cross-moves touching right toes with left hand and left toes with right hand
– Player repeats this pattern
– The goal of this exercise is to warm up upper body and icrease flexibility

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

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

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

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

STATIC stretching reach for one leg

12:08 am
|
Tennis static stretching

STATIC stretching reach for one leg

 

 

Objectives: Stretching, Flexibility, Recovery

– Player keeps straight legs wide apart
– Player reaches for toes of one leg and maintains position
– Player switches the legs
– The goal of this exercise is to stretch legs to improve recovery and avoid injuries. This drill should be done immediately after the practice

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

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

Lunge touch heel

2:25 am
|
Tennis dynamic stretching
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