strength Archives - Tennis Island

Push ups narrow

12:49 am
|
Tennis fitness

Push ups narrow

 

 

Objectives: Strength

– Player performs regular push ups
– Player keeps hands really close to each other to keep the position more challenging
– The goal of this exercise is to improve strength and develop muscles that are needed to play tennis effectively

Drill created by Marcin Bieniek

Chest press alternate

5:38 am
|
Tennis physical preparation

Chest press alternate

 

 

Objectives: Strength, Upper body, Core

– Player maintains bridge position with gymnastic ball under the lower back
– Player keeps 2 dumbbells
– Player executes alternated chest press using one hand at one time
– The goal is to improve strength of upper body

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

Chest press

11:58 am
|
Tennis physical preparation

Chest press

 

 

Objectives: Strength, Upper body, Core

– Player maintains bridge position with gymnastic ball under the lower back
– Player keeps 2 dumbbells
– Player performs chest press
– The goal is to improve strength of upper body

Drill created by Marcin Bieniek

Balanced squat

12:01 am
|
Tennis fitness

Balanced squat

 

 

Objectives: Balance, Strength

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

Drill created by Marcin Bieniek

Chest fly

12:45 am
|
Tennis physical preparation

Chest fly

 

 

Objectives: Strength, Upper body, Core

– Player maintains bridge position with gymnastic ball under the lower back
– Player keeps 2 dumbbells
– Player opens up the chest by moving the arms to the side
– Player should bend the elbows for the entire motion
– The goal is to improve strength of upper body

Drill created by Marcin Bieniek

Bicycle

5:41 am
|
Tennis fitness

Bicycle

 

 

Objectives: Core muscles, strength

– Player lays down on the ground with legs in the air
– Player alernates bringing one elbow to the opposite knee
– Player imitates bicycle motion
– The goal of this exercise is to strengthen core muscles that are responsible for generating power for tennis strokes

ABS in and out with ball

12:26 am
|
Tennis fitness

ABS in and out with ball

 

 

Objectives: ABS, Strength

– Player lays down on the ground while holding medicine ball behind his head
– Player brings legs and arms together at the same time
– The goal of this exercise is to strengthen the lower and higher parts of the core

Drill created by Marcin Bieniek

Core strength package

12:58 am
|
Tennis fitness

Core strength package

 

 

Objectives: Strength of the core

This package consists of drills designed to strengthen core muscles. Core muscles are involved in all tennis strokes so players have to focus on this area to improve quality of own game.

Drill created by Marcin Bieniek

BH throw medicine ball abs

7:55 am
|
tennis medicine ball drills

BH throw medicine ball abs

 

 

Objectives: Core muscles, Strength

– Player sits on the ground with legs in the air
– Coach throws medicine ball
– Player catches the ball and imitates backhand while throwin the ball back
– The goal is to strengthen core muscles in tennis-related motion that is similar to the backhand stroke

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

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