Fitness Archives - Page 2 of 37 - Tennis Island

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

FH slide and control

12:43 am
|
Tennis footwork drills

FH slide and control

 

 

Objectives: Sliding, Footwork, Balance, Coordination

– 3 cones with balls on top are placed near the right sideline
– Player runs to the first one, slides and drops the ball with hand without touching the cone
– Player recovers and repeats this pattern for 2 other cones
– The goal of this exercise is to learn how to control upper body action while sliding. This skill is crucial to effectively execute forehand stroke on clay court

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

Dynamic arm to toes diagonal

12:58 am
|
Tennis dynamic stretching

Dynamic arm to toes diagonal

 

 

Objectives: Flexibility, Stretching, Injury prevention

– Player keeps legs straight and bends over
– Player uses cross-moves touching right toes with left hand and left toes with right hand
– Player repeats this pattern
– The goal of this exercise is to warm up upper body and icrease flexibility

Drill created by Marcin Bieniek

Static stretch arms back net

6:05 am
|
Tennis static stretching

Static stretch arms back net

 

 

Objectives: Static stretching, Arms

– Player takes arms back and catches the net
– Player moves forward until the arms are straight
– The goal is to stretch muscles in the upper back, shoulders, and arms

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

Gymnastic ball throw air

10:28 am
|
tennis medicine ball drills

Gymnastic ball throw air

 

 

Objectives: Reaction, Throwing, Catching

– Gymnastic ball is set between the cones
– Player throws the ball into the target and tries to catch it in the air
– The goal is to improve reaction because tennis ball doesn’t bounce regularly off the gymnastic ball

Drill created by Marcin Bieniek

Static stretch to the sun

6:01 am
|
Tennis static stretching

Static stretch to the sun

 

 

Objectives: Static stretching

– Player keeps legs wide
– Player puts one arm on the ground, rotates and lifts the other arm up
– The goal is to stretch muscles in the chest, arm and inner parts of the leg

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

Crunches legs on the ball

8:17 am
|
Tennis fitness

Crunches legs on the ball

 

 

Objectives: Strength, Balance, Core

– Player lays down on the ground with legs placed on the gymnastic ball
– Player performs regular crunches by lifting only the upper back
– Player tries to maintain balance during the exercise
– Player repeats this pattern

Drill created by Marcin Bieniek

Left arm back with resistance

10:04 am
|
Tennis fitness

Left arm back with resistance

 

 

Objectives: Strength, Triceps, Resistance band

– Player takes position with both knees on the ground
– Player stops resistance band with right hand
– Player keeps the band with left hand and moves straight arm back and up
– The goal of this exercise is to strengthen triceps muscles which are crucial especially while serving in tennis

Drill created by Marcin Bieniek

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