Positioned sideways to the wall, you stabilize the torso with one hand on the wall while the free arm is guided backwards in a controlled rotational movement – ideal for mobilizing the shoulder and thoracic spine.

Training objective:

Improve the active and passive rotational ability of the shoulder joint and the mobility of the thoracic spine to allow greater backswing movement in the tennis stroke and support injury prevention.

Load:

• Approx. 6 repetitions per side (per arm).
• Perform 2-3 sets, depending on your individual mobility level and training goal.

Progressive approach

For inexperienced athletes, it is important to gradually approach the optimal execution of the exercise in order to avoid excessive demands and to learn the correct execution of the movement. We recommend the following step progression:

• Start without a wall: Perform the movement from a free stance, without the second hand on the wall. This reduces the coordination requirement.
• Shortened movement path: Instead of moving the arm completely backwards, initially rotate it only as far as the shoulder line. Only perform the full movement once you have increased mobility and control.
• Support with aids: A Theraband or a small ball in your hand can help you to perform the movement more slowly and consciously.
• Additional core stabilization: Start seated (e.g. on a stool with a straight back) to control core movements even better and avoid excessive strain.
• Increase through wall contact: Only when the movement can be performed stably and cleanly, use the passive arm as an anchor against the wall to practice isolated rotation in a targeted manner.

Goal: To be able to perform the movement step by step in full length and without support.

Two markers are positioned close to the net in the middle. The players start staggered, throw the ball lightly and then sprint to the turning marker. There they make an explosive kick and try to catch the ball from their partner, only to get rid of it again straight away.

Coaching Tip:

• The ball should be thrown high enough upwards.
• The ball may also be thrown slightly backwards. This supports the backward backup.
• Depending on the athleticism of the players, the distance of the markers can be varied. In any case, 3-4 sprints should be possible.

Variation: Without ball impact

The markers are moved slightly inwards. The players now try to catch the ball without bouncing.

The synapses are really working: the players stay in one position and make taps on the T-line (back and forth). At the same time, the coach (or partner) throws a ball, which the players immediately throw back. An absolute multi-task exercise, perfect for warming up before training or a match.

Dynamic Dual-Task Warm-Up: Enhancing Focus and Coordination with the T-Line Drill

The coach uses two different balls to teach the player how to catch sideways with both the right and left hands. After practicing catching and throwing, the coach signals a location, prompting the player to sprint to that spot and then return. Upon returning, the player catches the coach’s ball and aims to “freeze” their movement upon catching it.

For this task, we need two benches (or more for additional players), colored marker cones and a ball for the middle. Two players stand opposite each other.

When announced, we combine a movement task with a cognitive challenge. The coach announces a color or the ball and the goal is to grab the cone or ball. Before that, there are various movement tasks, such as heel kicks, skipping, deep bouncing, or sprinting backwards to the single or double line.

Competition:
Depending on the desired training goal (warm-up or in condi training), you can do best of 3, best 5 or best of 7.

Variation 1:
Turning to the right or left (around your own axis) is added as a further increase.

Variation 2:
Now we increase the whole thing with a change of station. When the coach calls “change”, the players look at the coach and he indicates the direction with his arm: right arm counterclockwise, left arm clockwise.

to Max Kuberczyk, association coach at the LLZ Leimen.

These color combinations are designed to engage players in critical thinking before taking action. Players are required to target different small ball can lids using either their foot or hand, with each lid assigned a specific task corresponding to a color. Additional tasks can also be introduced as conditions, allowing the coach to adjust the level of coordination challenge as needed. This dynamic setup enables coaches to effectively test and improve players’ coordination skills.

Tip:
This exercise is suitable for all target groups and performance levels.

Strengthening the shoulder girdle and trunk muscles is very beneficial for tennis players. This push-up training with the medicine ball gives new impulses to the shoulder muscles.

Starting position and execution:

Get into a push-up position on the ground. Head, spine and legs form a straight line. Hands are under the shoulder. Position the medicine ball under one hand. Do a push-up and return to your starting position. Now switch the ball to the other side and maintain body tension. Repeat this motion sequence several times with control on both sides.

Coaching Keys:

Maintain a neutral spinal position. Form a straight line through the ears, shoulders, hips and ankle.

You’ll feel:

Shoulder, chest, arms, torso

Training target:

Activate and strengthen the shoulder and chest muscles.

The rotational force is trained with the throws of the medicine ball. At the same time, tennis players benefit from the sense of rhythm in this partner exercise.

Start position and execution:

Stand on your knees and your shoulders. The tips of the toes are stretched and touch. Variation: Toe tips set up and lower legs parallel. The hip is parallel to a partner (without a partner a wall helps). Lower yourself back, upper body up. Hold the ball next to your hip and throw it diagonally to your partner (or straight against the wall). Catch the ball by turning away from your partner (the wall). Initialize the throw from the hip by stretching it towards your partner (the wall).

Coaching Keys:

Back remains neutral and upright. Tense your stomach. Avoid starting the movement from the arms. The arms are slightly flexed, one hand reaches behind and the other in front of the ball.

You’ll feel it:

Aktivierung Hüft- und Rumpfmuskulatur

Training target:

Activation of hip and trunk muscles, rhythm training, improvement of rotation and deceleration movement in the trunk

The balloon is smashed upward 5–6 times in a row with a jump from a standing position or slight movement. The aim is to push off explosively from the ground and hit the balloon at the highest possible point.
The focus is on the timing between take-off, arm action, and point of impact. The exercise becomes particularly challenging when muscle fatigue sets in and coordination must remain stable.
To counteract muscular imbalances and promote neural control of both sides of the body, the exercise is deliberately performed with the non-dominant arm.

Training goals

• Improving explosive power in jumping
• Training timing and coordination under fatigue
• Stabilization of movement quality with declining strength
• Promotion of bilateral motor development
• Preparation for dynamic striking and overhead movements

Load

• Repetitions: 5–6 ball contacts per round
• Sets: 2–4 rounds
• Rest: 30–60 seconds between sets
• Change sides: one pass per arm
• Moderate to high intensity, depending on performance level

Coaching Keys

• Explosive, active push-off from the ankle, knee, and hip joints
• Hit the balloon deliberately at its highest point
• Clean arm extension and body tension at the moment of impact
• Perform a controlled and stable landing
• Prioritize quality of movement, not number of contacts
• Use your non-dominant arm purposefully and equally

From a stable two-legged stance, the arm swing is brought up powerfully to support the maximum vertical jump. During the jump, the knees are actively pulled toward the chest—this is known as a knee lift jump.
In the air, the upper body remains upright and the gaze is directed forward.

The landing is soft and controlled, with the body transitioning into a diagonal, deep squat position. This means that one leg is in front with the knee slightly bent, while the rear leg stabilizes the body’s center of gravity. The landing is cushioned by the balls of the feet, the knees remain aligned, and the torso remains stable in order to absorb the forces cleanly.

This combination of explosive takeoff and targeted, controlled landing improves body awareness, reactive jumping power, and the ability to quickly return to the starting position – a direct transfer to the movements on the tennis court.

Training goal

This exercise trains jumping power, core stability, and controlled absorption of forces after vertical movements—essential skills for quick changes of direction, explosive starts, and clean stroke preparation in tennis.
By actively pulling the knees up to the chest, the hip flexors are activated, while the diagonal landing position improves power transfer, balance, and body control in real game situations.

Load

• Repetitions: 6–8 jumps per set
• Series: 2–3 with 45–60 seconds rest between each
• Intensity: high – focus on maximum jump height and clean landing
• Speed: explosive takeoff, controlled landing

Coaching Keys

• Use your arm swing actively to generate maximum jump height.
• Consciously pull your knees toward your chest – activate your hip flexors!
• Land softly, in a controlled manner, and diagonally – not rigidly or with both feet.
• Keep your center of gravity low, back straight.
• Knees in line with the tips of the feet to protect the joints.
• Explosive upwards, controlled downwards – emphasize rhythm.

Progressive approach

• Level 1: Easy jumps without raising the knees, focus on soft, stable landing in a two-legged stance.
• Level 2: Moderate jumps with slight knee lift and landing in a flat step position.
• Level 3: Full knee lift jump with targeted arm swing, landing diagonally with deep bend.
• Level 4: Vary the landing legs (alternating right/left front) to promote coordination.
• Level 5: Landing on one leg.

Exercise to train responsiveness, visual focus and coordinated whole-body movement

The player starts in an upright, one-legged stance. He holds two balls at eye level.

After releasing both balls at the same time, there is a quick reaction into a deep squat, whereby both balls are caught in a controlled cross-over position. He tries to keep his balance on one leg.

Load:

5-8 repetitions with a focus on the quality of the movement.

Objective:

• Improving hand-eye coordination and reaction speed
• Training orientation with crossed starting positions
• Whole body movement with focus on clean bending movement (squat)
• Balance training by standing on one leg in a low position
• Strengthening the ankle joint through balancing movements

Coaching-Keys:

• Keep your eyes on the balls
• Consciously control the release of the cross-over position
• Adopt a stable torso posture when squatting
• Do not pinch balls, but actively grab themn

Variations:

• Balls with different weights or sizes
• Vary ball height (e.g. from shoulder height or chest height)

Exercise to train responsiveness, visual focus and coordinated whole-body movement

The player starts in an upright, one-legged stance. He holds two balls crosswise at eye level, i.e. the right hand over the left ball and vice versa.

After releasing both balls at the same time, there is a quick reaction into a deep squat, whereby both balls are caught in a controlled manner with a relaxed crossover position – in each case with the hand on the corresponding side. He tries to keep his balance on one leg.

Load:

5-8 repetitions with a focus on the quality of the movement.

Objective:

• Improving hand-eye coordination and reaction speed
• Training orientation with crossed starting positions
• Whole body movement with focus on clean bending movement (squat)
• Balance training by standing on one leg in a low position
• Strengthening the ankle joint through balancing movements

Coaching-Keys:

• Keep your eyes on the balls
• Consciously control the release of the cross-over position
• Adopt a stable torso posture when squatting
• Do not pinch balls, but actively grab them

Variationen:

• Balls with different weights or sizes
• Vary ball height (e.g. from shoulder height or chest height)

Exercise to train reaction, unilateral coordination and body control

The player stands upright and throws a ball straight upwards, well above head height.
Immediately after the throw, the player tensions the opposite knee (e.g. left knee when throwing with the right hand) explosively and taps the knee with the throwing hand.
The player then catches the ball with the same hand.

Goal:

Fluid combination of throwing, movement control and responsiveness.

• Improving one-sided hand-body coordination
• Promotion of reaction and timing under time pressure
• Stabilization in stance despite dynamic movement

Coaching-Keys:

• Throwing the ball straight and sufficiently high
• Knee movement fast and precise
• Tap movement clean and swift, without taking your eyes off the ball
• Catch the ball with a controlled hand movement

Variations:

• Alternating hand-knee combinations
• Exercise in a light stepping position or unstable stance (e.g. on a balance pad)

Exercise to train responsiveness, visual focus and coordinated whole-body movement

The player starts in an upright, neutral stance. He holds two balls crosswise at eye level, i.e. the right hand over the left ball and vice versa.

After releasing both balls at the same time, there is a quick reaction into a deep squat, whereby both balls are caught in a controlled manner with a relaxed crossover position – in each case with the hand on the corresponding side.

Load:

5-8 repetitions with a focus on the quality of the movement.

Objective:

• Improving hand-eye coordination and reaction speed
• Training orientation with crossed starting positions
• Whole body movement with focus on clean bending movement (squat)cke)

Coaching-Keys:

• Keep your eyes on the balls
• Consciously control the release of the cross-over position
• Adopt a stable torso posture when squatting
• Do not pinch balls, but actively grab them

Variations:

• Balls with different weights or sizes
• Vary ball height (e.g. from shoulder height or chest height)
• Exercise alternating with a partner who holds and releases the balls

Tension your knee towards your upper body with both hands in a controlled manner – keep the position stable. Now release your arms to the side and gently rotate your hips backwards and upwards in a wide circular motion. Move your leg backwards smoothly and stand still. Now return the exact same way backwards – until the knee is in front again. Pay attention to stability and clean control.

Training objective:

Verbesserung der Hüftmobilität, Rumpfstabilität und Koordination im einbeinigen Stand. Die Übung trainiert gleichzeitig Gleichgewicht, Bewegungsfluss und die kontrollierte Bewegung des freien Beins in mehreren Ebenen.

Load:

• Repetitions: 6-8 per side
• Sets: 2-3
• Breaks: 30-45 seconds between sides
• Tempo: emphatically slow and controlled – focus on quality of movement

Progressive approach

For inexperienced athletes, it is important to gradually approach the optimal execution of the exercise in order to avoid excessive demands and to learn the correct execution of the movement.

• Variant 1: Do the exercise in stance without moving your legs backwards – just pull your knees in, stretch your arms, hold, back up
• Variation 2: Perform the movement against a wall or with a chair for support
• Variation 3: Only part of the movement (e.g. pulling the knees up and stretching the arms), but more repetitions
• Variation 4: Omit the back support at first – simply bring your leg forward again

Goal: To be able to perform the movement step by step in full length and without support.

From a one-legged stance on the right leg, the opposite left knee is pulled up and held diagonally forward (approx. 45 degrees) in the air. At the same time, the right arm stretches forwards and the left arm stretches backwards in the opposite direction. After holding this position for a short time, the floating left knee moves into a controlled kneeling position, while the right foot is placed in front and the arms swap positions smoothly.

Training objective:

Improve static balance, coordination between upper and lower body and stability in the transition from single-leg stance to kneeling position.

Load:

• Do 3 sets of 6 repetitions on both sides

Progressive approach

For inexperienced athletes, it is important to gradually approach the optimal execution of the exercise in order to avoid excessive demands and to learn the correct execution of the movement.

This exercise is a complex and dynamic exercise that is specifically aimed at improving coordination, balance, footwork and upper body mobility. It is ideal as a preliminary exercise within a technique training program for athletes who want to train their dynamic footwork and rotation skills.

Objective:

• Improving coordination: The combination of lunges, upper body rotation and leg changes requires a high level of coordination.
• Balance training: The one-legged stance during the lunge and the dynamic leg change challenge the balance system.
• Strengthening footwork: The exercise promotes explosiveness and precision in leg movements, especially for sport-specific lateral movements.
• Increasing upper body mobility: The maximum upper body rotation improves the mobility of the thoracic spine and the ability to rotate.
• Proprioceptive training: The bar is not only used for stabilization, but also to improve body awareness and control.

Load:

• Medium to high physical strain: The dynamic jumps and wide lunges place intense demands on the legs and torso.
• High coordinative load: The complexity of the movement requires a high level of concentration and neural control.
• Low to medium cognitive load: Once the movement sequence is understood, the focus is on precise execution and rhythm.
• Customizable: The intensity can be varied by the depth of the lunge, the dynamics of the jump and the speed of execution.

Coaching Keys:

• Upright start at the baseline: Start in a stable stance with the pole in your hands, ready to move along the line.
• Flowing rhythm: Pay attention to a continuous, dynamic rhythm of the movement – no “stop and go”.
• Large, open lunge: The lunge should be wide and deep to utilize hip mobility and create a wide base. The knee of the front leg should remain above the ankle.
• Maximum upper body rotation:Actively turn the upper body in the appropriate direction (backhand/forehand) to utilize the mobility of the spine.
• Dynamic but controlled change of leg: The leg change should be explosive yet controlled to ensure stability when bouncing on the other leg. Land softly to protect the joints.
• Use the bar for stabilization: The bar helps to maintain balance and support a straight posture during the rotation. Hold it loosely but securely.
• Gaze guidance: Your gaze should follow the movement to facilitate orientation and support balance.
• Switch sides: First perform the prescribed number of repetitions for the backhand side, then switch to the forehand side.

This exercise is a coordinative warm-up exercise that is ideal for all target groups to improve hand-eye coordination and quick reactions.

Objective:

• Improving hand-eye coordination: The precise movement of the ball and catching it trains the cooperation of the sense of sight and motor skills.
• Training the ability to react: Tapping the chest quickly and reacting immediately to the falling ball promotes rapid processing of stimuli.
• Activation of the nervous system: As a warm-up exercise, it prepares the body and mind for more complex movements.
• Promotes unilateral dexterity: Working with just one hand strengthens coordination and precision on one side of the body.

Load:

• Low physical strain: The exercise is primarily designed for coordination and technique, not strength or endurance.
• High cognitive load: The focus is on concentration, precision and switching quickly between two tasks (throwing/tapping/catching).
• Customizable: The load can be varied by the flight height of the ball (heavier = higher throw) or the speed of the chest tap.

Coaching Keys:

• Find a rhythm: Encourage practitioners to find a flowing rhythm between the throw, tap and catch.
• Upright, neutral stance: Ensure a stable starting position with slightly bent knees to ensure balance.
• Controlled ball throw: The ball should be thrown in a controlled manner above eye level, not too high, to avoid unnecessary searching.
• Precise chest tap: The hand taps quickly and deliberately diagonally on the chest. This is the trigger for a quick reaction.
• Eye contact with the ball: Keep your eyes on the ball to follow its trajectory precisely and prepare for the catch.
• Soft catch: Catch the ball softly with the same hand that was used to throw it to protect the joints and demonstrate control.

This dynamic exercise, in which the player transitions into jumps with upper body rotation with a lunge and pole lead, effectively promotes core stability, coordination, explosive leg strength and shoulder mobility. It is ideal as a pre-exercise or “side activity” within technique training for tennis players who want to train their dynamic footwork and rotation skills.

Objective:

• Improving core stability and balance during dynamic movements.
• Training the coordination of upper body and leg movements, especially rotation.
• Increasing explosive power in the legs for quick changes of direction.
• Increased mobility in the shoulder and thoracic spine.

Load:

• The exercise should be repeated 4-6 times along the baseline to ensure effective loading.
• The intensity can be varied by the speed of the lunge and the jumps as well as the length of the lunge.
• You can also do the whole exercise in reverse, jumping forward with your left leg and rotating first to the right and then to the left.

Coaching Keys:

• Neutral stance: Make sure you start in an upright, neutral position before you lunge.
• Dynamic lunge: The lunge with the right leg should be performed dynamically forwards while the bar is extended overhead in a controlled manner.
• Bar control: The bar should be held at shoulder height during the entire movement and actively extended above the head during the lunge.
• Upper body rotation: The two jumps should be performed with a significant rotation of the upper body to the left and right in order to practice the rotation of the torso.
• Control: Focus on controlling the movement, especially the jumps and rotation, to ensure stability.
• Continuous flow: Try to perform the entire movement smoothly and without interruptions.
• Breathing: Make sure you breathe evenly during the exercise.

This dynamic exercise, which combines an explosive lunge with pole movement and quick side-steps, specifically improves your explosiveness, agility, core stability and balance on the tennis court.

Objective:

• Improving explosive leg strength: The dynamic lunge trains the speed in the legs for kicking and changing direction.
• Promoting core stability and coordination: Holding and stretching the bar overhead challenges the core muscles and improves upper and lower body coordination.
• Increasing lateral agility: The quick side steps improve mobility and responsiveness in lateral movements.
• Optimizing posture and balance: The upright posture throughout the exercise helps to improve overall balance.

Load:

• Repetitions: The exercise should be repeated 4-6 times per side (alternating right and left) along the baseline.
• Intensity: The intensity can be varied by the speed of the lunge and the side steps, the length of the lunge and the dynamics of the bar movement.

Coaching Keys:

• Starting position: Make sure you have an upright, neutral stance and initially hold the bar at shoulder height behind your head.
• Explosive l unge: Perform the lunge dynamically and powerfully out to the front.
• Bar guide: Extend the bar explosively over your head in sync with the lunge. The movement should be fluid and controlled.
• Return and transition: After the lunge, return to the neutral leg stance in a controlled manner, bringing the bar back behind your head before starting the side steps.
• Side steps: The 2-3 quick side-steps should be performed light-footed and agile, with a focus on lateral movement and fast footwork.
• Body tension: Keep the torso stable and under tension throughout the exercise to ensure balance and optimize power transfer.
• Breathing: Make sure you breathe actively to supply the muscles with sufficient oxygen.

Exercise to train reaction, leg axis control and catch coordination

The player jumps repeatedly from stance or from a slight hop into a deep lunge – alternating between the left and right leg in front. When landing, a ball is caught with one hand in front of the body at chest height (“snap grip”).

Load:

6-8 repetitions per set, pay attention to clean execution.

Objective:

• Improving leg coordination and leg control during dynamic landings
• Training reaction speed and concentration
• Strengthening the leg muscles in movement patterns close to the game

Coaching-Keys:

• Deep, stable lunge with a clean landing (knee remains behind the toe)
• Focus on the ball, active catching movement out of the chest area
• Arms close to the body in the end position – no lateral deflections

Variations:

• Moving forward with short jumps instead of out of stance
• Catching with both hands
• Ball throw by partner with changing trajectory

This exercise enhances ankle mobility and strengthens the muscles in your feet by incorporating active rolling and dynamic transitions between sitting on your heels and squatting. For optimal results, it is recommended to perform it barefoot. For demonstration purposes, we’ve chosen a tennis court setting to illustrate its use as a warm-up before tennis training.

Execution:

1. Sit in a heel position: shins and instep rest on the floor, heels pointing upwards, buttocks resting on the heels, upper body upright.
2. Bend forward slightly with your upper body and rest your hands on the floor next to your knees.
3. Raise your knees and roll forward over your toes in a controlled manner until you are in a squat position.
4. Consciously place the soles of your feet and heels on the floor. Tip: Stretch your arms forward for more balance.
5. Bend forward again, touch the floor with your hands, lift your heels and roll back into the heel position in a controlled manner.

Repetitions: 4-8 times

The players move along the T-line and make taps on the T-line (back and forth). At the same time, the coach throws a ball to them, which the players immediately throw back. A great multi-tasking exercise to warm up before training or a match.

The players make two sideways jumps (2 contacts) with one leg over the ladder and jump back immediately after landing (1 contact). The upper body must always be held over the side of the jumping leg. Balance is also controlled through the arms.

Load:

With each leg, 2-3 sets each.