Fitness Archives - Page 6 of 37 - Tennis Island

Balance stand on balls

6:08 am
|
Tennis fitness

Balance stand on balls

 

 

Objectives: Balance

– Balls are placed in front of the player
– Player stands on balls
– Player tries to keep balance without touching the ground
– Player repeats this pattern

Drill created by Marcin Bieniek

Sit up with medicine ball

5:29 am
|
tennis medicine ball drills

Sit up with medicine ball

 

 

Objectives: Core, Strength

– Player lays down on the ground
– Coach throws the medicine ball to the player
– Player catches the ball, performs a sit up and throws the ball back
– Player repeats this pattern

Drill created by Marcin Bieniek

Jump over and push up

5:49 am
|
Tennis fitness

Jump over and push up

 

 

Objectives: Strength, Upper body, Lower body

– Player A takes push up position
– Player B jumps over player A and performs regular push up
– Players repeat this pattern

Drill created by Marcin Bieniek

Diagonal side to side on the ladder

5:50 am
|
Tennis footwork drills

Diagonal side to side on the ladder

 

 

Objectives: Footwork, Speed

– Player faces the ladder
– Player moves diagonally forward side to side
– Player alternates legs with each step
– Player repeats this pattern

Drill created by Marcin Bieniek

Jumps hurdles sideways

5:37 am
|
Tennis footwork drills

Jumps hurdles sideways

 

 

Objectives: Strength, Explosiveness, Endurance, Legs

– Player stands next to the hurdles (right side)
– Player jumps sideways over the hurdles with both legs
– Player repeats this pattern

Drill created by Marcin Bieniek

ABS resist the coach

5:50 am
|
Tennis fitness

ABS resist the coach

 

 

Objectives: Core

– Player lays down on the ground with straight legs up
– Coach stands behind the player’s head
– Coach pushes player’s legs in different directions
– Player resists the force created by the coach and tries to keep the legs in the air
– Player moves the legs back to the starting position
– Player repeats this pattern

Drill created by Marcin Bieniek

Jumps over the hurdles forward left

6:39 am
|
Tennis footwork drills

Jumps over the hurdles forward left

 

 

Objectives: Legs, Strength, Balance

– Player faces the hurdles
– Player jumps over the hurdles forward on the left leg
– Player repeats this pattern

Drill created by Marcin Bieniek

High knees 1 2 3

9:07 am
|
Tennis footwork drills

High knees 1 2 3

 

 

Objectives: Coordination, speed, legs

– Player stands next to the cone
– Player performs high knees as fast as possible
– Player fluidly moves to the other side of the cone after 3 steps
– Player repeats this pattern

Drill created by Marcin Bieniek

In and out cross the line

5:27 am
|
Tennis footwork drills

In and out cross the line

 

 

 

Objectives: Legs, Movement, Shuffle, Change of direction, Speed

– Cones are set on both sides of the player
– Player shuffles to the right side and crosses the line of the cones with the outside leg (right leg)
– Player shuffles to the left side and crosses the line of the cones with the outside leg (left leg)
– Player shuffles to the right side and crosses the line of the cones with both legs
– Player shuffles to the left side and crosses the line of the cones with both legs
– Player repeats […]

Balance full squats

5:30 am
|
Tennis fitness

Balance full squats

 

 

Objectives: Placement, Control, Consistency, Variety

– Player stands on the balance platforms
– Player performs full squats
– Player repeats this pattern

Drill created by Marcin Bieniek

Frog jumps

5:53 am
|
Tennis footwork drills

Frog jumps

 

 

Objectives: Legs, Jumping, Strength

– Player jumps forward using both legs at the same time
– Player tries to jump as far as possible
– Player repeats this pattern

Drill created by Marcin Bieniek

FH medicine ball open stance on balance

5:31 am
|
tennis medicine ball drills

FH 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 forehand side
– Player uses an open stance while throwing
– Player repeats this pattern

Drill created by Marcin Bieniek

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