Tennis Drills Articles Video

Millet with fruits

12:02 am
|

Millet with fruits

 

 

Ingredients:

Millet 100g

Strawberries 100g

Mango 100g

Kiwi 100g

 

 

Recipe:

Boil millet. Cut all fruits into pieces. Mix millet with fruits. Enjoy

 

 

 

 

 

Nutrition facts:

Calories 466

Carbohydrate 101g

Protein 14g

Fat 4g

 

 

When to use it:

Use it as a post-practice meal. Lots of carbohydrates will help you recover faster and give you energy for the rest of the […]

AD return FH IO and BH CC rally

5:21 am
|
Tennis Live ball drills

AD return FH IO and BH CC rally

 

 

Objectives: Control, Placement, Consistency

– Coach serves to the T from ad side
– Player hits forehand return inside out
– Player and coach rally using only backhands cross-court
– The goal of this exercise is to implement serving and returning skills before rallies. By starting rally with serve and return drills are similar to the real match conditions so players practice in the environment they are going to compete in

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 VL 1 DL 1 DEUCE

5:07 am
|
Tennis Live ball drills

FH VL 1 DL 1 DEUCE

 

 

Objectives: Placement, Consistency, Reaction, Control

– Coach stands on the ad side and feeds the ball to the deuce side
– Player hits forehand volley down the line back to coach
– Coach hits the ball back to the forehand side
– Player finishes with forehand volley cross-court
– The goal of this exercise is to control the volley while having less time for reaction

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

BH VL CC to coach and FH VL CC to open

10:48 am
|
Tennis Live ball drills

BH VL CC to coach and FH VL CC to open

 

 

Objectives: Control, Placement, Volleys

– Player stands at the net
– Coach feeds the ball to the ad side
– Player hits deep backhand volley back to coach
– Coach hits the ball to the deuce side
– Player finishes with deep forehand volley cross-court
– The goal of this drill is to improve control and placement of volleys. By playing with the coach player has to adapt to different balls every time

Drill created by Marcin Bieniek

Healthy sandwich

10:48 am
|

Healthy sandwich

 

 

Ingredients:

Graham rolls 140g

Cottage cheese 100g

Olives 50g

 

 

Recipe:

Put cottage cheese on rolls. Add olives on top. Taste it

 

 

 

 

 

Nutrition facts:

Calories 521

Carbohydrate 87g

Protein 31g

Fat 7g

 

When to use it:

Use it as a breakfast or between the meals. Sandwich is a great choice to take with you while travelling to maintain healthy eating habits.

 

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Develop offensive game

10:48 am
|
tennis coach Bieniek

Develop offensive game

 

 

 

 

Objectives: Offense, Improvement

In this lesson Marcin Bieniek is sharing the tips on how to develop offensive game.

 

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

Mozzarella salad

10:32 am
|

Mozzarella salad

 

 

Ingredients:

Mozzarella 50g

Cucumber 100g

Tomato 100g

Red beans 100g

Corn 100g

Onion 30g

 

 

Recipe:

Cut all ingredients into pieces and mix together. Eat healthy

 

 

 

 

 

Nutrition facts:

Calories 354

Carbohydrate 60g

Protein 16g

Fat 7g

 

 

When to use it:

Use it as a snack between major meals. It contains appropriate amounts of all macronutrients needed for your body.

 

 

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BH 3 zones reaction

basket drills

BH 3 zones reaction

 

 

Objectives: Reaction, Backhand, Decisions

– Red and yellow cones are set on the player’s side
– Coach feeds the balls to the ad side
– If the ball is around the red cones (deep) player has to move back and hit higher cross-court shot
– If the ball is around the yellow cones (shorter) player has to move forward and attack it down the line
– The goal of this exercise is to quickly recognize the ball and make proper tactical decision. By performing this drill players are more conscious about when to attack and […]

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