Fitness 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

Balance package

7:04 am
|
Tennis footwork drills

Balance package

 

 

Objectives: Balance

This package consists of drills designed to improve balance abilities. Good balance is necessary to control the ball and play consistently so players can’t miss this skill while working on physical skills.

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

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

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

Backhand slide with control

12:36 am
|
Tennis footwork drills

Backhand slide with control

 

 

Objectives: Sliding, Balance

– 3 cones are set on the ad side
– Each cone has a ball on top
– Player runs to the cone, slides and hits the ball with hand without touching the cone
– Player recovers to the middle of the court using shuffle step
– The goal is to learn how to slide to the backhand side using open stance

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

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

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