Shoulder Opener in Kneeling Position
Improve the mobility of your shoulders and thoracic spine—for smoother overhead movements, better posture, and more looseness on the tennis court.
Sidewalk with raised heel – active feet and balance
Lateral footwork with a raised heel to practice balance, foot control, and coordination-based movement stability.
Penguin Walk – active feet for better movement control
The Penguin Walk trains foot and ankle control, balance, and the coordination basics for variable tennis footwork.
Better rotation in the tennis stroke – mobility exercise with a gymnastic stick
Upper-body rotation in the kneeling position: mobility and trunk control as the foundation for a stable stroke preparation in tennis.
Single-leg balance with coordinated stick handling
Stick on the foot and go: This balance challenge combines foot control, mobility and coordination in a playful way.
Improve Shoulder Mobility: Guide a Stick Behind the Head in Prone Position
A simple mobility exercise for shoulder mobility, trunk control, and stable overhead movements in tennis.
V/W Position on the Wall for Better Shoulder Control
This mobility exercise improves shoulder mobility and posture - an important foundation for Serve, overhead, and stable stroke movements.
Hip Mobility: More Control for Lateral Movements
A simple mobility exercise for hip control, leg guidance, and stable lateral movements in tennis.
Improve Shoulder Mobility: Guide a Stick Behind the Head in Prone Position
A simple mobility exercise for shoulder mobility, trunk control, and stable overhead movements in tennis.
Opening the shoulders and stabilizing the core in kneeling
Recline with band: a controlled mobility exercise for shoulder mobility, core stability, and overhead movements in tennis.
Test for hyperextension
Targeted development of mobility, stability, and overhead control—with direct benefits for the Serve and core stability in tennis.
Lift your upper body while lying on your stomach
Out of a prone position, first lift your arms slightly off the floor. Then, lift your upper body off the floor in…
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