Tennis Drills Articles Video

FH return CC deuce and FH CC

12:26 am
|
basket drills

FH return CC deuce and FH CC

 

 

Objectives: Placement, Control, Pattern

– Coach serves wide from the deuce side
– Player hits deep forehand cross-court return
– Coach feeds another ball to the deuce side
– Player finishes with deep forehand cross-court
– The goal of this exercise is to connect return with the next shot. By doing this exercise player creates automatic patterns that he can use during the match

Drill created by Marcin Bieniek

Veggie salad with peanuts

4:55 am
|

Veggie salad with peanuts

 

 

Ingredients:

Red beans 100g

Green peas 100g

Tomatoes 100g

Pickles 100g

Peanuts 30g

 

Recipe:

Cut tomatoes and pickles into pieces. Put all the ingredients into the bowl.

 

 

 

Nutrition facts:

Calories 359

Carbohydrate 45g

Protein 20g

Fat 15g

 

When to use it:

Salad is a great meal to eat between lunch and dinner. You can also eat it as a dinner because of low fat […]

World No1

4:54 am
|
tennis coach Bieniek

World No1

 

 

Objectives: Necessary skills to succeed

In this lesson Marcin Bieniek is sharing the tips on how to become the next No1 tennis player in the world.

 

Drill created by Marcin Bieniek

Milky breakfast

10:37 am
|

Milky breakfast

 

 

 

Ingredients:

Oatmeal 50g

Milk 400ml

Banana 100g

Pear 100g

 

 

Recipe:

Mix oatmeal with milk. Leave it for 10-20 minutes. Add fruits and enjoy!

 

 

 

Nutrition facts:

Calories 497

Carbohydrate 93g

Protein 24g

Fat 9g

 

When to use it:

Use it as a breakfast. This meal will give you energy for intense workout or really tough competitive match […]

FH front leg weight

Tennis Hand Feed Drills

FH front leg weight

 

 

Objectives: Footwork, Forehand, Weight transfer, Balance

– Player maintains close stance with loading the front leg
– Coach feeds balls close to the player
– Player tries to hit forehands with all the weight put on the front leg
– In this drill player works on learning how to hit with the loaded front leg. This skill is helpful to hit successful half-volleys from the baseline. Additionally player gains more feeling about the balance so he can use it more in the future

Drill created by Marcin Bieniek

Backhand CC wobble target – Intermediate

9:33 am
|

Backhand CC wobble target

 

 

Objectives: Backhand, Placement, Consistency, Control

Coach throws the ball to the backhand side. Child hits backhand and tries to make the wobble target in the air. By performing this drill child learns how to control the pace and depth of the ball. These skills will help in the future while performing rally drills.

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

Serve DEUCE wide and FH approach CC and FH VL CC

12:13 am
|
basket drills

Serve DEUCE wide and FH approach CC and FH VL CC

 

 

Objectives: Approaching the net, First volley, Serve and the next shot

– Player serves wide from the deuce side
– Coach feeds an easy ball to the forehand side
– Player hits deep forehand cross-court approach shot and comes to the net
– Coach feeds another ball to the deuce side
– Player finishes with deep forehand volley cross-court
– The goal of this drill is to learn how to quickly transition to the net and control the first volley. This pattern is especially useful while playing doubles

Drill […]

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

BH bounce over the bar – Advanced

12:26 am
|

BH bounce over the bar – Advanced

 

 

Objectives: Control, Backhand, Placement, Spin

Bar is set on the ad side. Coach feeds the ball to the backhand. Kid tries to hit backhand stroke to make the ball bounce and fly over the bar. By performing this drill kids learn how to control the ball and apply more spin to make the ball bounce higher.

Drill created by Marcin Bieniek

Veggie snack with a garlic dip

12:26 am
|

Veggie snack with a garlic dip

 

 

 

Ingredients:

Carrot 150g

Broccoli 200g

Kohlrabi 275g

Plain yogurt 250g

Garlic

 

 

Recipe:

Cut all the veggies into pieces. Mix yogurt with garlic. Enjoy your snacks!

 

 

 

Nutrition facts:

Calories 333

Carbohydrate 60g

Protein 25g

Fat 5g

 

When to use it:

Use it as a snack. This food is especially a good choice while watching […]

Tuna with brown rice and veggies

12:46 am
|

Tuna with brown rice and veggies

 

 

 

Ingredients:

Brown rice 100g

Tuna 100g

Tomatoes 100g

Pickles 100g

 

 

Recipe:

Boil the rice. Cut tomatooes and pickles into pieces. Drain tuna. Mix all ingredients together.

 

 

 

Nutrition facts:

Calories 458

Carbohydrate 84g

Protein 30g

Fat 3g

 

When to use it:

Use it as a dinner or after match meal. Low fat content makes […]

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