Fitness Archives - Page 5 of 37 - Tennis Island

Knees to the chest with ball

9:29 am
|
Tennis fitness

Knees to the chest with ball

 

 

Objectives: Core, Strength

– Player lies down on the ground with gymnastic ball between the ankles
– Player brings the knees to the chest and recovers to the starting position
– The goal is to strengthen core muscles that are necessary to build powerful and injury-free strokes

Drill created by Marcin Bieniek

ABS turn with ball

5:11 am
|
tennis medicine ball drills

ABS turn with ball

 

 

Objectives: Core

– Player sits down with the medicine ball
– Player turns and puts the ball behind the body
– Player turns the other way and takes the ball from behind the body
– The goal is to strengthen the core muscles that are working during the turning action in groundstrokes

Drill created by Marcin Bieniek

ABS legs to the sky

5:14 am
|
Tennis fitness

ABS legs to the sky

 

 

Objectives: Core

– Player lays down and keeps straight legs up
– Player raises the legs as high as possible and comes back to the starting position
– The goal is to strengthen the core muscles that pay crucial role in all tennis strokes

Drill created by Marcin Bieniek

Balanced left leg

7:49 am
|
Tennis fitness

Balanced left leg

 

 

Objectives: Balance

– Player stands on the balance platform with left leg
– Player tries to maintain balance
– The goal is to work on balance with left leg that is necessary to effectively land inside the court after the serve

Drill created by Marcin Bieniek

Crunches on the ball

4:56 am
|
Tennis fitness

Crunches on the ball

 

 

Objectives: Strength, Balance, Core

– Player puts back 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

Balanced squats

4:48 am
|
Tennis footwork drills

Balanced squats

 

 

Objectives: Strength, Balance

– Player stands on the balance platforms
– Player performs regular squats
– Player tries to maintain balance during the exercise
– Player repeats this pattern

Drill created by Marcin Bieniek

Triceps weights

8:18 am
|
Tennis physical preparation

Triceps weights

 

 

Objectives: Strength

– Player sits on the gymnastic ball
– Player keeps dumbbels with both hands over the head
– Player keeps the elbows straight and lowers the weights behind the head
– Player comes back to the starting position using only triceps
– Player repeats this pattern

Drill created by Marcin Bieniek

Balanced lateral step left leg

8:22 am
|
Tennis fitness

Balanced lateral step left leg

 

 

Objectives: Balance

– Balance platforms are set on both sides of the player
– Player steps laterally with left leg on the platform and keeps balance
– Player steps with right leg on the court and steps laterally with left leg on the other platform
– Player repeats this pattern

Drill created by Marcin Bieniek

Right leg in and out on the ladder with ball

5:06 am
|
Tennis footwork drills

Right leg in and out on the ladder with ball

 

 

Objectives: Coordination, Agility, Ball perception, Balance

– Player jumps on the right 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

Triangle catch the ball

4:09 am
|
Tennis footwork drills

Triangle catch the ball

 

 

Objectives: Speed, Agility

– Cones are set behind the player in triangle shape
– Coach stands behind the player
– Player says start and throws the ball up
– Player turns around, runs around the triangle and catches the ball
– Player alternates turns (left and right side)
– Player repeats this pattern

 

Drill created by Marcin Bieniek

Follow the arrow

4:04 am
|
Tennis footwork drills

Follow the arrow

 

 

Objectives: Reaction, Speed

– 2 cones are set behind the player (left and right)
– Coach sets up an arrow behind the player
– Arrow dictates player’s direction of the run
– Coach says go/start
– Player turns around and runs in the direction of arrow
– Player repeats this pattern

 

Drill created by Marcin Bieniek

Balance move balls

4:53 am
|
Tennis fitness

Balance move balls

 

 

Objectives: Balance

– Player stands on the balance pillows
– Small and big cones are set on both sides of the player
– Balls are set on small cones on the one side
– Player moves the balls from small cones to the bigger cones
– Player repeats this pattern

Drill created by Marcin Bieniek

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