Fitness Archives - Page 4 of 37 - Tennis Island

Lunges weights

10:45 am
|
Tennis physical preparation

Lunges weights

 

 

Objectives: Strength, Legs

– Player keeps dumbbells in hands
– Player performs regular lunges
– The goal is to strengthen legs muscles that are crucial to stay injury free

Drill created by Marcin Bieniek

Left rotator up tube

12:05 pm
|
Tennis fitness

Left rotator up tube

 

 

Objectives: Strength, Injury prevention, Flexibility

– Player keep resistance bend with left hand
– Player performs external rotation motion
– Player shouldn’t move albow during the exercise
– The goal of this exercise is to prevent possible shoulder’s injuries

Drill created by Marcin Bieniek

Jump rope side to side right leg up and down

6:01 am
|
Tennis footwork drills

Jump rope side to side right leg up and down

 

 

Objectives: Coordination, Legs, Balance, Strength

– Player stands facing the service line
– Player jums forward over the line side to side on the right leg
– Midway player changes direction and jumps backwards
– The goal of this exercise is to perform coordinated movements using only one leg. This ability is crucial to learn how to balance on one leg which is important while changing direction in tennis

 

Drill created by Marcin Bieniek

Static shoulders stretch net

5:52 am
|
Tennis static stretching

Shoulders stretch net

 

 

Objectives: Flexibility, Recovery, Stretching, Shoulders

– Player stands close to the net
– Player keeps knees straigth and catches the net with both straight hands
– Player tries to lower the upper body below the level of shoulders
– The goal of this exercise is to stretch shoulders. This drill should be used immediately after the practice to improve flexibility, reduce the risk of injury, and recover faster

Drill created by Marcin Bieniek

Ladder jump in out in

5:21 am
|
Tennis footwork drills

Ladder jump in out in

 

 

Objectives: Footwork, Coordination, Legs, Strength, Balance, Split step

– Player jumps inside the ladder, outside the ladder (split step) and again inside the ladder
– After full sequence player moves to the next box
– The goal of this exercise is to improve coordination skills. This drill helps to develop basic motor skills as also it teaches players how to make proper split step

Drill created by Marcin Bieniek

Lower back weights

12:36 am
|
Tennis physical preparation

Lower back weights

 

 

Objectives: Lower back, Strength

– Player holds dumbbells close to the body
– While keeping the upper body straight player lowers dumbbells
– Player comes up to the starting position using lower back muscles
– The goal of this exercise is to strengthen lower back muscles. These muscles are involved in all tennis strokes so it is important to keep them strong to play better and avoid injuries

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

High knees hurdles sideways right

10:33 am
|
Tennis footwork drills

High knees hurdles sideways right

 

 

Objectives: Legs, Coordination, Speed

– Player stands sideways to the hurdles (right side)
– Player performs high knees sideways over the hurdles
– Player should try to bring knees as high as possible and use only front parts of the feet
– The goal of this exercise is to improve speed and coordination. These skills are necessary to play well and to improve tennis skills in a faster way

Drill created by Marcin Bieniek

Jump high and low

9:33 am
|
Tennis footwork drills

Jump high and low

 

 

Objectives: Legs, Strength, Coordination

– Player performs forward jumps using both legs
– Player jumps low over the hurdles and high over the cones
– The goal of this drill is to coordinate the movements and perform different jumps over different obstacles

Drill created by Marcin Bieniek

STATIC stretching reach for one leg

12:08 am
|
Tennis static stretching

STATIC stretching reach for one leg

 

 

Objectives: Stretching, Flexibility, Recovery

– Player keeps straight legs wide apart
– Player reaches for toes of one leg and maintains position
– Player switches the legs
– The goal of this exercise is to stretch legs to improve recovery and avoid injuries. This drill should be done immediately after the practice

Drill created by Marcin Bieniek

Static calf stretch straight

12:28 am
|
Tennis static stretching

Static calf stretch straight

 

 

Objectives: Flexibility, Static stretching, Recovery, Legs

– Player keeps the wide stance while touching the net
– Player keeps the back leg straight 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

High knees hurdles sideways left

7:05 am
|
Tennis footwork drills

High knees hurdles sideways left

 

 

Objectives: Legs, Strength, Coordination, Power

– Player stands next to the hurdles
– Player performs high knees sideways over the hurdles
– Left leg always comes first over the next hurdle
– The goal is to learn how to perform coordinated movement while running over the obstacles

Drill created by Marcin Bieniek

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