Backhand Approach and Backhand Volley Down the Line

9308pwpadmin Net Game

The coach places the mini net parallel to the side line, between the service line and baseline (not quite in the middle). The players then have to play the following combination of shots: Forehand down the line (to the coach) Backhand slice down the line (ball should land in the area between the mini net and the side line) Final …

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Coordination – One Legged Volleys on a Balance Mat

9308pwpadmin Fitness and Regeneration

The player stands on a balance mat on one leg and volleys balls tossed by the coach.   Training goal: This exercise is designed to improve balance, coordination and strength of the small muscles of the lower leg. Load and Reps:  Players should execute three sets of 20 seconds with each leg.

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Coordination – One Legged Rotational Medicine Ball Throws on a Balance Mat

9308pwpadmin Fitness and Regeneration

The player stands on a balance mat on one leg and throws a medicine ball back to the coach using a two handed rotational throw.   Training goal: This exercise is designed to improve balance, coordination and strength of the small muscles of the lower leg. Load and Reps:  Players should execute three sets of 20 seconds with each leg.

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Coordination – One Legged Arm Lifts on a Balance Mat

9308pwpadmin Fitness and Regeneration

The player stands on a balance mat on one leg and lifts a stick straight above his/her head with both arms.   Training goal: This exercise is designed to improve balance, coordination and strength of the small muscles of the lower leg. Load and Reps:  Players should execute three sets of 20 seconds with each leg.

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Mobility – Shoulders and Upper Chest

9308pwpadmin Fitness and Regeneration

The player bends forwards at the net, keeping his/her arms straight and placing his/her arms on the net. The player pushes his/her torso down stretching the upper chest and shoulders.   Training goal: This exercise is design to increase mobility and flexibility of the shoulders. Load and Reps:  The exercise can be used in the warm up or after play …

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Mobility – Quads and Hip Flexors

9308pwpadmin Fitness and Regeneration

The player grabs his/her ankle and pulls the leg back trying to get the foot close to the glutes as possible. The player can then move the knee backwards to stretch the hip flexors.   Training goal: This exercise is design to increase mobility and flexibility of the quadriceps and the hip flexors. Load and Reps:  The exercise can be …

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