WarmUp

Athletic Development

Lunge-Bounces with diagonal ball catching

Low Lunge-Bounces with diagonal ball catching combine short ground contacts, stable footwork and hand-eye coordination.

Athletic Development

Diagonal Ball Catching in a Low Stance

Let it drop vertically, catch it diagonally across the body: This exercise combines hand-eye coordination with a stable stance.

Athletic Development

Wide Tappings with Ball Circles, Dribbling and Catching

Tappings with ball circles, lateral dribbling and catching combine quick foot contacts with varied coordination tasks.

Athletic Development

Wide Tappings with Ball Circles Around the Body

Fast tappings with ball circles combine foot rhythm, arm-leg coordination, and a stable ready position.

Drills

Forehand, Backhand, Spin: Change game situations already during warm up strokes

Consciously vary forehand, backhand, spin, and height: this turns warm up strokes into training for changing game situations.

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WarmUp

Throw the ball up and catch it while moving

Throw the ball up, keep moving, and catch it securely: a simple movement task for ball control, coordination, and spatial awareness.

WarmUp

Throw, catch, and freeze in position

Catch the ball and freeze the movement at the same time: a coordination task for ball control, balance, and stable body positions.

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WarmUp

Clap, catch and freeze in position

Throw, clap, catch and freeze: The exercise trains timing and body control for the transition from movement to a stable position.

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Toss Up, Turn the Body and Catch the Ball

Toss the ball up, turn once and reorient yourself: after the bounce, the goal is to find the ball again quickly and…

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WarmUp

Toss up, turn, clap, catch and freeze

Toss up, turn, clap and freeze: this complex ball task challenges orientation, timing and body control under time pressure.

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.

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Drills

Pass or Play Direct? Doubles with Multiple Options

Creative Mini tennis doubles: pass or play directly? Variable rules promote ball control, movement and tactical decisions as a team.