legs Archives - Tennis Island

BH low ball forward

Tennis Hand Feed Drills

BH low ball forward

 

 

Objectives: Low point of contact, Bending knees, Footwork, Topspin

– Coach stands in front of the player
– Coach feeds really low ball
– Player hits topspin backhand and moves forward
– Coach keeps feeding until player reaches the net
– By performing this drill player learns how to respond to low balls with backhand stroke. Movement forward forces player to stay aggressive and use all body parts to hit backhand

Drill created by Marcin Bieniek

FH low volley

8:25 am
|
Tennis Hand Feed Drills

FH low volley

 

 

Objectives: Forehand volley, Technique, Legs

– Player stands on the service line
– Coach throws low ball over the net
– Player lunges forward and hits forehand low volley
– Player maintains straight upper body while hitting the ball
– The goal of this exercise is to learn how to hit low volleys while using low position

Drill created by Marcin Bieniek

Left leg in and out on the ladder with ball

5:08 am
|
Tennis footwork drills

Left leg in and out on the ladder with ball

 

 

Objectives: Coordination, Agility, Ball perception, Balance

– Player jumps on the left 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

Backhand slide forward

Tennis Hand Feed Drills

Backhand slide forward

 

 

Objectives: Backhand, Footwork, Sliding, Balance

– Player stands behind the baseline
– Coach throw shorter ball to the backhand side
– Player moves forwards, slides and hits backhand stroke
– The goal of this exercise is to learn how to hit backhand while sliding forward. Sliding action is necessary to play successfully on clay courts so players have to feel comfortable while sliding in different directions

 

Drill created by Marcin Bieniek

Static thighs net stretch

12:21 am
|
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

Side to side on the ladder with ball

4:22 am
|
Tennis footwork drills

Side to side on the ladder with ball

 

 

Objectives: Coordination, Agility, Ball perception

– Player stands inside the ladder
– Coach throws the ball to the left/right side
– Player moves to the ball using only side steps
– Player catches the ball and throws it back to the coach
– Player repeats this pattern

Drill created by Marcin Bieniek

Jump rope 2 and change up and down line

12:07 am
|
Tennis footwork drills

Jump rope 2 and change up and down line

 

 

Objectives: Footwork, Coordination, Legs, Strength, Balance

– Player uses jump rope and jumps up and down over the line while moving to the side
– Player alternates legs after 2 jumps
– The goal of this exercise is to work on many physical abilities. Being able to balance on one leg is crucial while changing direction after the hit so by performing this exercise player also improves his tennis performance

Drill created by Marcin Bieniek

Ladder jump 2 forward 1 back

3:00 am
|
Tennis footwork drills

Ladder jump 2 forward 1 back

 

 

Objectives: Legs, Coordination, Strength, Agility

– Player jumps on the ladder with both legs
– Player performs 2 jumps forward and 1 jump backward
– The goal is to improve explosiveness, agility, and coordination

Drill created by Marcin Bieniek

Jump rope side to side left

3:45 am
|
Tennis footwork drills

Jump rope side to side left

 

 

Objectives: Strength, Balance, Coordination

– Player faces the line
– Player jumps side to side over the line forward on the left leg
– After reaching the finish line player jumps side to side over the line backwards on the left leg
– The goal of this drill is to strengthen the left leg and improve coordination. Players lands a on the left leg all the time after the serve so proper practice helps to avoid possible injuries

Drill created by Marcin Bieniek

Forehand how to deal with deep balls

basket drills

Forehand how to deal with deep balls

 

 

Objectives: Technique, Strategy, Forehand

– Coach feeds high and deep balls to the deuce side
– Player learns how to deal with these balls while using different strokes
– Player tries to move back, take the ball right after the bounce, take the ball on the rise or take it out of the air
– The goal is to develop different responses to deep balls to be able to execute various shots against different opponents

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

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