lower body Archives - Tennis Island

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

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

Balanced step forward and backward right

12:50 am
|
Tennis footwork drills

Balanced step forward and backward right

 

 

Objectives: Balance

– Player stands between balance platforms
– Player steps forward on balance platform and maintains balance on right leg
– Player recovers and makes another step backward on balance platform and maintains balance on right leg
– The goal is to improve balance

Drill created by Marcin Bieniek

Balanced crossover step jumps left

7:41 am
|
Tennis footwork drills

Balanced crossover step jumps left

 

 

Objectives: Balance, Coordination

– Player stands next to 2 hurdles
– Player jumps sideways using crossover steps
– On both sides player stops and maintain balanced position on left leg
– The goal is to improve balance and coordination

Drill created by Marcin Bieniek

FH tired legs

Tennis Hand Feed Drills

FH tired legs

 

 

Objectives: Footwork, Consistency, Control

– Coach feeds a ball to the forehand side
– Player hits forehand and recovers to the middle
– Player performs 4 jumps up and back over the baseline before he moves to the next shot
– The goal is to challenge the forehand stroke by performing specific physical exercise between the shots. Jumps make legs tired so player learns how to effectively hit the ball while having tired legs

Drill created by Marcin Bieniek

Balanced crossover step jumps right

12:48 am
|
Tennis footwork drills

Balanced crossover step jumps right

 

 

Objectives: Balance, Coordination

– Player stands next to 2 hurdles
– Player jumps sideways using crossover steps
– On both sides player stops and maintain balanced position on right leg
– The goal is to improve balance and coordination

Drill created by Marcin Bieniek

Balanced step forward and backward left

6:58 am
|
Tennis footwork drills

Balanced step forward and backward left

 

 

Objectives: Balance

– Player stands between balance platforms
– Player steps forward on balance platform and maintains balance on left leg
– Player recovers and makes another step backward on balance platform and maintains balance on left leg
– The goal is to improve balance

Drill created by Marcin Bieniek

Lunges weights

10:45 am
|
Tennis physical preparation

Lunges weights

 

 

Objectives: Strength, Legs

– Player keeps dumbbells in hands
– Player performs regular lunges
– The goal is to strengthen legs muscles that are crucial to stay injury free

Drill created by Marcin Bieniek

Backhand warm up jump over the cone

Tennis Live ball drills

Backhand warm up jump over the cone

 

 

Objectives: Warm up, Consistency, Control, Footwork, Jumping

– Player stands next to the cone
– Player rallies with a coach
– After each shot player has to run around the cone and jump over it before he hits another ball
– The goal of this exercise is to warm up strokes and lower body. By performing additional physical exercise player has to work hard with lower body from the beginning of the practice and that has a positive impact on tennis strokes

 

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

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

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

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