Athletic Development
Hip Mobility Flow: Mobility in All Directions
A multidirectional hip mobility flow for more mobility, active control, and variable movement positions on the tennis court.
Athletic Development
Jumping and Landing in the Wide Split-Step Position
A stable split step is the basis for explosive footwork. This exercise improves landing, balance, and the first step in tennis.
Athletic Development
Wide Jumps in Rhythm: Stability for Better Footwork
Wide jumps train stability, rhythm, and leg control as the basis for tennis-specific footwork.
Athletic Development
Timing under pressure – jump coordination with a balloon
Jump explosively, hit the balloon at the highest possible point, and stay coordinated even when tired—this balloon exercise trains both strength and…
Athletic Development
Explosive upward movement – controlled downward movement
Explosive upwards – controlled downwards! The knee lift jump trains power, balance, and stability all at once.
Athletic Development
Drop balls straight down and catch them low in a cross-legged stance
Standing on one leg, drop two balls and catch them low and crosswise.
Athletic Development
Drop balls crosswise and catch them low while standing on one leg
After releasing both balls at the same time, there is a quick reaction into a deep squat, whereby both balls are caught…
Athletic Development
Throwing, kneeling, tapping, catching – in one fluid movement
The player stands upright and throws a ball straight upwards, well above head height. Immediately after the throw, the player tensions the…
Athletic Development
Drop balls crosswise and catch them low (neutral stance)
After releasing both balls at the same time, there is a quick reaction into a deep squat, whereby both balls are caught…
Athletic Development
From one-legged stance to kneeling stance: counterbalanced full body control
From the one-legged stance on the right leg, the opposite left knee is pulled up and held diagonally forwards (approx. 45 degrees)…
Athletic Development
Mobility Flow: open the hips, stabilize the torso
In the one-legged stance, the knee is first pulled up with both hands and then rotated backwards and upwards in a free-floating,…
Athletic Development
One-arm shoulder mobilization on the wall
Positioned sideways to the wall, you stabilize the torso with one hand on the wall while the free arm is guided backwards…
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