Fitness Archives - Page 3 of 37 - Tennis Island

Left resistance band shoulder up

4:53 am
|
Tennis fitness

Left resistance band shoulder up

 

 

Objectives: Strength, Shoulder, Resistance band, Injury prevention

– 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 up
– The goal of this exercise is to strengthen shoulder muscles which are crucial to prevent injuries

Drill created by Marcin Bieniek

Left internal rotation tube

8:29 am
|
Tennis fitness

Left internal rotation tube

 

 

Objectives: Strength, Injury prevention, Flexibility

– Player keep resistance bend with left hand
– Player stands sideways to the net
– Player performs internal rotation motion (bringing tube to the body)
– Player shouldn’t move albow during the exercise
– The goal of this exercise is to prevent possible shoulder’s injuries and increase range of motion

Drill created by Marcin Bieniek

Abs bring knees with ball

10:55 am
|
Tennis fitness

Abs bring knees with ball

 

 

Objectives: Abs, Strength

– Player takes push-up position with legs on the gymnastic ball
– Player brings knees to the chest with legs on the ball
– Player repeats this pattern
– The goal of this exercise is to strengthen core muscles that are necessary to generate powerful strokes in tennis

Drill created by Marcin Bieniek

BH medicine ball open stance on balance

11:08 am
|
tennis medicine ball drills

BH medicine ball open stance on balance

 

 

Objectives: Balance

– Plater stands on balance platforms
– Coach throws a medicine ball to player
– Player catches the ball and throws it back from the backhand side
– Player uses an open stance while throwing
– Player repeats this pattern

Drill created by Marcin Bieniek

Static calf stretch bend

11:17 am
|
Tennis static stretching

Static calf stretch bend

 

 

Objectives: Flexibility, Static stretching, Recovery, Legs

– Player keeps the wide stance while touching the net
– Player bends the back leg and puts all the weight on the front leg by bending the knee
– Player keeps the stretch making sure that the back calf is stretching
– The goal is to stretch the calf 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

Static calf stretch post

12:06 am
|
Tennis static stretching

Static calf stretch post

 

 

Objectives: Flexibility, Static stretching, Recovery, Legs

– Player stands next to the net post
– Player keeps the leg straight and puts foot vertically against net post
– The goal is to stretch the calf 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 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

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

Left leg cross lines

4:27 pm
|
Tennis footwork drills

Left leg cross lines

 

 

Objectives: Footwork, Agility, Coordination

– Cones are set around the player
– Player moves in different directions and crosses the cones with left leg
– The goal is to coordinate the movement and learn how to push from left leg. This motion is helpful while recovering after shots in tennis

Drill created by Marcin Bieniek

Low position legs

11:28 am
|
Tennis fitness

Low position legs

 

 

Objectives: Strength, Core muscles

– Player lies down on the ground
– Player lifts straight legs up as low over ground as possible
– Player maintains this position
– The goal is to strengthen core muscles that are crucial in power production in tennis

Drill created by Marcin Bieniek

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