upper body Archives - Tennis Island

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

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

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

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

FH open only upper body

Tennis Hand Feed Drills

FH open only upper body

 

 

Objectives: Upper body, Technique, Power

– Player stands in one place (open stance)
– Coach feeds the ball to the deuce side
– Player hits forehand using only upper body
– The goal is to learn how to create a bigger upper body turn to generate more power

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

Frogly push-ups

5:14 am
|
dumbbels in tennis

Frogly push-ups

 

 

Objectives: Lower body, upper body, strength

– Player jumps forward as far as he can
– Immediately after the jump, player performs a push up
– Player repeats this pattern

Drill created by Marcin Bieniek

BH throw open

12:48 am
|
tennis medicine ball drills
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BH throw close and open

12:01 am
|
tennis medicine ball drills
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BH close throw wall

12:01 am
|
tennis medicine ball drills
This content is available only for Tennis Island members GET ACCESS

BH backswing throw wall

12:57 am
|
tennis medicine ball drills

BH backswing throw wall

 

 

Objectives: Upper body, Coiling, Backswing, Core

– Player faces away from the wall
– Player holds medicine ball
– Player takes backhand backswing and throws the ball against the wall
– Player catches the ball and comes back to the starting position
– Player repeats this pattern

Drill created by Marcin Bieniek

TRX left side stretch

12:04 am
|
Tennis static stretching

TRX left side stretch

 

 

Objectives: Lower body, Upper body, Core

– Player uses TRX (facing the wall)
– Player bends right leg and straightens left leg
– Player hides the head between straight arms at the same time
– Player repeats this pattern

Drill created by Marcin Bieniek

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