The children lie prone on the mat. The gaze stays directed downward, the forehead points toward the floor. The toes are tucked under, and the body remains calm and stable. The stick is held with both hands between the index finger and thumb. The arms are stretched forward, the fingertips pointing forward.

From this position, body tension is built up first. Then the children lift the stick up in a controlled way, without lifting the upper body significantly. The stick is guided over the head and back. It is important that the movement is calm and smooth. Behind the head, the position is held briefly. After that, the stick is guided far forward and up again and only then lowered in a controlled way.

The grip width can be adjusted. If the movement is too difficult or the children cannot guide the stick cleanly behind the head, they take a slightly wider grip. The head stays down throughout the entire movement, and the upper body remains as stable as possible.

Transfer to Tennis

This exercise develops mobility and control in the shoulder girdle as well as the ability to move the arms overhead without losing trunk position. This exact connection is important in tennis: the arm should be able to work freely while the body stays stable.

For the Serve, the overhead and high contact points, the player needs good shoulder mobility, controlled arm movement and a stable upper-body position. The exercise does not imitate a tennis stroke directly, but it prepares important physical prerequisites. Especially with children, the goal is to develop an early feel for how the arms can move freely without the whole body compensating.

If the upper body lifts too much during the exercise, this often shows that the movement is not being controlled cleanly from the shoulder girdle and upper back. For tennis, this means the player may later compensate during overhead movements through backup movements in the back, the head or overall coordination. That is why a calm execution is more important than the biggest possible range of motion.

Training Goal

The goal of the exercise is to improve shoulder mobility, control in the shoulder girdle and trunk stability in prone position. The children learn to guide the stick overhead to the back and forward again in a controlled way without losing the basic position.

The exercise is especially suitable for general athletic training in the children’s and youth area. It supports preparation for overhead movements and improves body awareness in a simple, easy-to-control starting position.

Load Management

For the start, five to six repetitions per set are enough. What matters is not the number of repetitions, but the quality of the movement.

Recommendation:

• 1–3 sets
• 5–6 clean repetitions
• short pause between sets
• slow, controlled movement execution
• no fast or jerky arm movement

If movement quality decreases, the exercise should be stopped or simplified.

Possible Corrections

The head lifts up:
The gaze stays downward. The children should not look forward, but align the forehead toward the mat.

The upper body lifts too much:
Make the movement smaller. The stick does not need to be taken maximally far back. It is more important that the upper body stays calm.

The grip is too narrow:
Take a slightly wider grip. This makes the movement easier and allows the children to guide the stick more controlfully.

The arms bend too early:
Keep the arms long and first lift the stick cleanly forward and up. Only then guide it over the head and back in a controlled way.

The movement becomes too fast:
Reduce the tempo. The children should consciously guide the stick back, stay stable briefly, and then work forward again in a controlled way.

The shoulders pull up toward the ears:
Keep the shoulders relaxed. The neck stays calm, the head stays down.

Coaching Keys

• Gaze stays downward.
• Toes are tucked under.
• First build tension, then move.
• Lift the stick up in a controlled way.
• Upper body stays as calm as possible.
• Guide the arms long forward.
• If needed, take a wider grip.
• Stay stable briefly behind the head.
• First guide it forward and up, then lower it.
• Quality before number of repetitions.

Progressive Execution: from easy to difficult

1. Prepare without a stick
The children lie in prone position and lift only the stretched arms slightly off the floor. The focus is on gaze downward, a calm upper body and controlled arm position.

2. Work with a wide grip
The stick is held very wide. This makes the movement easier. The children guide the stick only as far back as they can control the position cleanly.

3. Guide the stick over the head
The stick is lifted forward and up and guided in a controlled way over the head and back. The position behind the head is held briefly before the stick is brought forward again.

4. Larger range of motion
If the execution is stable, the stick can be guided farther back. The upper body still stays calm, the head stays down.

5. Slower tempo and longer holds
The movement is slowed down. Behind the head, the position is held for one to two seconds. This increases the demand on control and body tension.

6. Narrower grip
More advanced children can choose a slightly narrower grip. This demands more shoulder mobility. This variation should only be chosen if the movement is possible without backup movements.

The exercise is performed on the mini tennis court with two players per team. The game is played mostly with soft slice balls to the Forehand and backhand. After each stroke, the racket must be handed immediately to the partner so that they play the next ball. This creates a continuous alternation between stroke action, movement and racket handover. To keep the flow of play going, the balls should be played in a controlled way and with plenty of Feel into the open areas of the mini tennis court. At the same time, the waiting partner must attentively follow the rally and keep moving constantly like a shadow so that the racket handover can be carried out without any loss of time.

Training Goal

This coordination exercise combines ball control, anticipation and teamwork. The players learn to dose their strokes consciously, organize the rally together and continuously adapt to the playing situation in an active forward-backward movement. At the same time, communication, timing and reaction speed are trained.

Load Management

• Game format: Which team reaches 8 points first?
• If rallies are short or play is fast, the game can be extended to 11 points.
• Duration: approx. 10–15 minutes
• Court: mini tennis court
• Intensity: medium to high, depending on ball speed, rally quality and the teams’ movement activity.

Coaching Keys

• Play the slice in a controlled way and with plenty of Feel.
• Use the corners of the mini tennis court deliberately.
• As the partner, stay in motion at all times and follow the rally.
• Carry out the racket handover as smoothly and without interruption as possible.
• Anticipate early where the next ball will be played.
• Use communication between partners actively.
• Be ready for the next action immediately after each stroke.

Possible Corrections

• Reduce overly hard strokes and consciously control the ball.
• Do not stand still, but keep working with the ball at all times.
• Choose the distance between partners so that the racket handover is possible without delay.
• Hand over the racket securely and in a controlled way, not by throwing it or passing it on hastily.
• Focus your eyes on the ball and partner early to avoid unnecessary running paths.

Progressive Structure

Stage 1 – Basics

• Calm slice exchange on the mini tennis court with racket switch after each stroke.

Stage 2 – Increase precision

• Place the balls deliberately into different corners of the mini tennis court.

Stage 3 – Increase movement

• After each stroke, add an extra forward or backward movement before the racket handover.

Stage 4 – Decision training

• Vary the height, direction and pace of the balls so that the partner has to constantly adjust their running paths.

Stage 5 – Competitive format

• Two teams play against each other. Points are awarded only when rally and racket handover are completed without errors.

The exercise is performed with four players on the mini tennis court. Everyone is at the net and plays volleys only with one ball. After two ball contacts per team, the two team members switch sides. The side change should be done via the shorter route in front of the partner if possible, without interrupting the rally. The goal is to keep the ball in play in a controlled way and support the partner during the side change with precise volleys. The focus is not on pace or winners, but on a shared, stable rally with fluid position changes.

Training Goal

This exercise improves volley control under coordination demands. The regular side change trains orientation, communication, and coordination in doubles. At the same time, players learn to consciously manage the tempo of the game and relieve their partner with controlled volleys. This promotes feel, anticipation, and teamwork equally.

Load Management

• Drill type: Together complete as many error-free side changes as possible.
• Goal: First 10 successful side changes, then increase to 12 or more changes.
• Duration: approx. 10–15 minutes
• Court: mini tennis court
• Intensity: medium, with high coordination demands

Coaching Keys

• Play the volley softly and in a controlled way to the partner team.
• Support the side change with a well-prepared ball.
• Use the shortest path when changing position.
• Stay on the balls of your feet after every volley.
• Communicate with your partner during the rally.
• Calm the game down if a teammate comes under pressure.
• Play with each other – not against each other.

Possible Corrections

• Reduce ball pace if the rally becomes unstable.
• Play the volley more upward rather than driving it down.
• Start the side change immediately after the second team contact.
• Do not cross behind the partner; choose the shorter route instead.
• After the change, return immediately to a stable volley position.
• In moments of hectic play, deliberately take pace off and stabilize the rally again.

Progressive Structure

Level 1 – Basics

• Volley play on the mini tennis court with a side change after two team contacts.

Level 2 – Longer rallies

• Target of ten error-free side changes without losing the ball.

Level 3 – Higher precision

• Place the volleys deliberately to the Forehand and backhand side to support the partner optimally.

Level 4 – Increased dynamism

• Increase ball pace slightly without losing control of the rally.

Level 5 – Competitive form

• Two teams compete against each other. Scoring is based on the highest number of error-free side changes or on which team first reaches a set number of successful changes.

The players start in an upright basic position, roughly shoulder-width apart. From a rhythmic movement pattern with small intermediate steps, they jump in a controlled way into a much wider split-step position and land with a low center of gravity. Directly after landing, they return to the starting position before repeating the movement in a steady rhythm. The focus is on a stable landing, active footwork, and clean body control throughout the entire movement sequence.

Training Goal

This exercise improves the quality of the split step and trains the ability to move quickly and in a controlled way into a stable, wide starting position. In tennis, this landing position forms the basis for explosive changes of direction after the opponent’s contact. Players learn to lower their center of gravity in time and to start the first running movement efficiently from an athletic position.

Load Management

• Duration: approx. 8–12 minutes
• Volume: 3–5 rounds
• Load: 20–30 seconds per round
• Rest: 30–45 seconds
• Intensity: Medium to high
• Quality before speed: The movement rhythm stays constant without the technical execution suffering.

Coaching Keys

• Adopt a starting position about shoulder-width apart.
• Land much wider in the split step than in the starting stance.
• Actively lower the center of gravity.
• Land softly and in control on the balls of the feet.
• Bend the knees and hips slightly to build a stable position.
• Keep a steady movement rhythm throughout the entire exercise.
• The landing should immediately create readiness for an explosive first step.

Progressive Adaptation

• Level 1: Rhythmic jumping between the starting position and a wide split step.
• Level 2: After each landing, perform an explosive first step to the right or left.
• Level 3: Determine the running direction only after an acoustic or visual signal.
• Level 4: Combine the split step with tennis-specific movements, for example a shadow forehand, backhand, or volley start.
• Level 5: Integrate the exercise into short rallies or reaction drills so that the split step happens directly before a real game situation.

Possible Corrections

• Players straighten up completely after landing → Keep the athletic basic position until the next movement impulse.
• Players land too narrowly → Encourage a wider foot position in the split step.
• Upper body stays too upright → Lower the center of gravity more.
• Landing is stiff or loud → Bend the knees and ankles more actively and land softly.
• Movement rhythm is lost → Work more slowly at first and only then increase the pace.

Children sit with their legs extended and their buttocks as close as possible to a wall. If mobility is still not sufficient, the knees can be slightly bent so that the back lies fully against the wall. The arms are guided into a W position against the wall. From there, the children move their arms slowly and in a controlled way upward into a V position, hold briefly, and then return in a controlled way to the starting position. Throughout the entire movement, the back, elbows, and wrists remain in contact with the wall as much as possible. The goal is clean movement quality without compensatory movements.

Training Goal

This mobility exercise improves mobility and control in the shoulder girdle as well as stability in the thoracic spine. At the same time, it promotes upright posture and conscious activation of the shoulder blade muscles.

In tennis, these prerequisites form the foundation for an economical overhead movement on Serve and overhead as well as for stable arm guidance on Forehand, backhand, and volley. Good shoulder mobility allows for larger ranges of motion and supports technically clean stroke execution.

Load Management

• Duration: approx. 5-8 minutes
• Volume: 2-3 rounds
• Repetitions: 5-8 controlled repetitions
• Rest: 30-45 seconds
• Intensity: Low to moderate
• Quality before quantity: Perform each repetition slowly and in a controlled way.

Coaching Keys

• Place the buttocks as close to the wall as possible.
• Keep the back against the wall throughout the exercise.
• If mobility is limited, bend the knees slightly.
• Keep the elbows and wrists against the wall as consistently as possible.
• Move the arms slowly from the W position to the V position.
• Keep the shoulders relaxed and do not pull them up toward the ears.
• Keep the gaze forward and control the movement calmly.

Progressive Adaptation

Level 1: Perform the movement with slightly bent legs and a reduced range of motion.

Level 2: Complete the exercise with fully extended legs.

Level 3: Hold the final position in the V shape for two to three seconds.

Level 4: Slow the movement pace further to increase muscular control.

Level 5: Transfer the improved shoulder mobility into tennis-specific overhead movements such as shadow Serves or overhead movements.

Possible Corrections

• Children lift their back off the wall → Move the buttocks closer to the wall or bend the knees slightly.
• Elbows or wrists lose contact with the wall → Reduce the range of motion at first and work more controlled.
• Shoulders pull upward → Relax the shoulders consciously and actively control the shoulder blades.
• Movement is performed too quickly → Reduce the tempo and briefly control each position.
• Excessive lower-back arch develops → Build trunk tension and keep the back against the wall throughout the exercise.

In this warm-up exercise, the players work in pairs and hit down the line to each other. The ball should be kept in play in a controlled way, with clean stroke execution, a stable body position, and good balance.

Each player also has a second ball in hand. After one stroke, this ball is placed on the ground. The next ball is then played. After that, the player moves back to the ball that was put down, picks it up, and keeps playing.

It is important that the head stays as up as possible during the action. The players should therefore not just look down at the ground, but continue to perceive their partner, the ball flight, and their own position. This creates a tennis-specific warm-up that combines stroke rhythm, footwork, stability, and orientation.

If one ball is being held in the hand and a backhand has to be played, the backhand can be executed as a slice. That keeps the exercise flowing and prevents the extra ball from blocking the movement.

The load duration is about 60 to 90 seconds per round.

Training Goal

The goal of this exercise is to combine the warm-up with an additional coordination and athletic task. The players should keep the ball in play in a controlled way and at the same time learn to work low, stay stable, and return quickly to a ready-to-play position.

By putting down and picking up the extra ball, the footwork becomes more intense. The players must lower their center of gravity, maintain balance, and still prepare the next stroke cleanly. This creates a warm-up with a high transfer to tennis: stay low, stay stable, keep your eyes up, and be ready again after every action.

The exercise is especially useful for creating more intensity, attention, and body control already during the warm-up.

Coach Tip

This exercise adds more intensity to the warm-up without losing its tennis-specific character. The players continue to hit down the line in a controlled way, but also have to work low in a stable position and quickly become ready to play again.

The key coaching focus is on posture, balance, and orientation: down low, head up, partner in view, and after every action immediately ready for the next ball.

Coaching Keys

• Keep the ball in play in a controlled way
  The focus is not on pace, but on rhythm, length, and clean stroke execution. The rally should stay stable.
• Keep the head up
  When putting down and picking up the ball, the gaze should not drop completely to the ground. The players stay oriented and keep perceiving their partner, the ball, and the court.
• Work low, but stay stable
  When putting down and picking up the ball, the center of gravity is lowered. What matters is a controlled movement from the legs and hips, not an unstable collapse from the upper body.
• Establish balance before the stroke
  After picking up or putting down the ball, the player must quickly get back into balance. A clean stroke only comes from a stable position.
• Clean stroke preparation despite the extra task
  The extra task must not destroy the technique. Backswing, contact point, and follow through remain controlled.
• Solve the backhand sensibly with a ball in hand
  If the extra ball restricts the backhand movement, the backhand can be played as a slice. That keeps the rally flowing and technically clean.
• Active footwork between strokes
  After every action, reposition quickly. The players should not stand still, but actively align themselves for the next ball.
• Control warm-up intensity deliberately
  The exercise should be intense, but not hectic. Quality, stability, and ball control remain more important than pure speed.

Typical Corrections

• The head drops completely down when picking up the ball
  Give the tip: “Pick up the ball, but keep the court in view.” The players should bring their gaze forward again more quickly.
• The players collapse from the upper body
  Pay attention to a deeper leg stance. The lowering should happen through the knees, hips, and a stable core.
• The stroke becomes hectic after picking up the ball
  Reduce the pace and focus on balance before the stroke. First stand stable, then play cleanly.
• The rally breaks down too quickly
  Reduce stroke speed and give more safety margin over the net. The goal is a fluid warm-up rhythm.
• The extra ball disrupts the backhand too much
  Have the backhand played as a slice or start initially only on the forehand side.
• The players stand still after putting the ball down
  Demand an immediate return to the ready position. After every extra task, preparation for the next stroke follows right away.

Progressive Structure

• Step 1: Warm up down the line without an extra ball
  The players first rally down the line in a controlled way and find a stable rhythm. The ball should stay safely in play.
• Step 2: Just hold the extra ball
  Each player holds a second ball in the hand without putting it down yet. The goal is to stabilize the stroke execution despite the extra ball.
• Step 3: Put the ball down after the stroke
  After one stroke, the extra ball is placed on the ground in a controlled way. Then play continues immediately.
• Step 4: Pick the ball up again
  After the next stroke, the player moves to the ball that was put down, picks it up, and immediately returns to the playing position.
• Step 5: Alternate between putting down and picking up throughout
  The players now combine both tasks: execute the stroke, put the ball down, play the next ball, pick the ball up again. The rhythm should remain as stable as possible.
• Step 6: Increase the duration to 60 to 90 seconds
  The exercise is played as a more intensive warm-up block. The players keep the rally going as controlled as possible for the full time.
• Step 7: Demand more quality in the stroke
  Advanced players get extra tasks: better length, clear height over the net, controlled slice on the backhand, or consciously returning to the optimal starting position.
• Step 8: Higher intensity with stable technique
  The pace is increased slightly. The extra task stays the same, but the players must put the ball down, pick it up, align themselves, and still hit cleanly more quickly.

Load Management

The exercise is suitable for short, intensive warm-up blocks of around 60 to 90 seconds. After that, a short break or a change of task should follow.

The intensity does not come from maximum stroke power, but from the combination of rally, footwork, lowering, rising, orienting, and renewed stroke preparation. As soon as the technical quality drops noticeably, the series should be ended or simplified.

At the start, the T area on the opposite side of the court is mentally divided into two equal target zones: an outer and an inner half. Two players hit the ball crosscourt only and switch the target with every stroke. One ball is played into the outer half, the next into the inner half – after that, the sequence starts again. The focus is not on hitting hard, but on consistent ball quality with high precision and good rhythm stability. The goal is to keep the rally going as error-free as possible despite the changing target requirements.

Training Goal

This exercise improves targeting accuracy and the ability to deliberately hit different areas of the court. The constant switch between inner and outer target zones trains perception, anticipation, and stroke control. At the same time, players learn to implement their directional task early without losing consistency and ball quality.

Load Management

• 4-6 rounds of 60-90 seconds each
• 30-45 seconds active pause between rounds
• 2-4 sets depending on the training focus
• Focus on long, error-free rallies rather than maximum speed

Coaching Keys

• Look toward the next target zone early.
• Make the target decision consciously before every stroke.
• Maintain a steady rhythm in the rally.
• Keep the contact point stable in front of the body.
• Ensure enough rotation and balance through the end of the stroke.
• Choose ball height and trajectory so both target areas can be reached under control.
• Quality comes before pace – precision is the focus.

Possible Corrections

• If the target zone is missed often, first reduce the pace of play.
• If the directional change comes too late, prepare the target decision already during the opponent’s stroke movement.
• With inaccurate ball control, pay attention to a more stable contact point and a clean backswing movement.
• If the rhythm breaks down, first play over the net with a higher safety margin.
• Pay attention to active footwork so enough distance to the ball can be created.

Progressive Exercise Development

Stage 1: Switch between outer and inner target half at moderate pace.

Stage 2: Both players gradually increase ball speed without changing the target requirements.

Stage 3: The target areas are marked smaller (e.g. with cones or lines), which increases the precision demand.

Stage 4: After a set number of successful rallies, the stroke height is also varied (flatter or higher safety arc).

Stage 5: Free crosscourt play, while the target halves still have to be hit alternately – now under higher pace and greater time pressure.

The players work in pairs on the mini tennis court. The ball is played over the net in a controlled way, initially without high pace and with the goal of building the rally in a stable way.

After each stroke, the player takes an active step over the line forward and then returns to the starting position. The point is not just to cross the line, but to push off the ground consciously. After the stroke, the step forward is executed, then the movement back behind the line follows.

The line serves as a clear reference. It shows whether the player is working actively forward after the stroke and whether she then returns to a stable starting position. The movement should remain rhythmic and controlled: hit, step over the line, come back, be ready again.

Training Goal

The goal of the exercise is to connect stroke rhythm and footwork. The players should learn to work actively after every stroke and not stay in the hitting position.

The exercise improves:

• Active push-off after the stroke
• Return to the starting position
• Connection between stroke and footwork
• Rhythm on the mini tennis court
• Balance after the contact point
• Orientation using a clear reference line

Coaching Keys

• Play in pairs on the mini tennis court.
• Take a step over the line after every stroke.
• Push actively off the ground.
• Then work back in a controlled way.
• Use the line as orientation.
• Don’t stop after the stroke.
• Connect the stroke with the forward-backward movement.
• After the stroke, cover the space again.
• Stay stable, even when the movement goes forward.
• First play in a controlled way, then increase the pace.

Load Management

The exercise works well as an introduction to a technical or coordinative mini tennis training session. Since stroke and footwork are combined, the load should first be kept short and controlled.

Recommendation:

• 3–5 rounds
• 30–60 seconds per round
• short break between rounds
• initially at moderate pace
• focus on movement quality
• only play longer or faster once the execution is stable

With younger players or if there are technical uncertainties, the exercise should first be done very slowly. What matters is that after each stroke there is actually a step over the line and a clean movement back.

Possible Corrections

The player stays standing after the stroke:
Consciously take a step over the line after every stroke. The line serves as a clear check.

The step over the line is too passive:
Push more actively off the ground. The movement should not just be placed, but really initiated.

The player does not come back:
After the step over the line, work directly back behind the line again. The next ball should be prepared from a stable position.

The upper body tips forward:
Keep an upright, stable body posture. The step forward should be controlled, not falling forward.

The rally gets too fast:
Reduce the pace. First stabilize the movement task, then increase the playing pace.

The player loses balance after the stroke:
Choose smaller steps and play the stroke more calmly. The movement should stay stable.

The footwork happens too late:
React directly after the stroke. The step over the line is part of the stroke finish and the preparation for the next ball.

Progressive Execution: from easy to difficult

1. Dry without a ball
The players practice the sequence without a ball: starting position, step over the line, come back. The focus is only on the movement.

2. With shadow movement
The players add a simple stroke movement without a ball. After each shadow movement, the step over the line and the movement back follow.

3. Slow mini tennis play
The players play in a controlled way on the mini tennis court. After every stroke, a step over the line is taken and then worked back again.

4. Clear forward movement after every stroke
The step over the line is made more active. The players make sure not just to step, but to push forward consciously.

5. More stable return movement
After the step over the line, the movement back is emphasized. The players return to a good ready position.

6. Higher playing rhythm
The pace on the mini tennis court is increased slightly. The task stays the same: hit, step over the line, come back.

7. Alternating between Forehand and Backhand
The players alternate between Forehand and Backhand. This makes the connection between stroke side, push-off, and return movement more demanding.

8. Tennis-specific application in the half court
The exercise is expanded from the mini tennis court to the half court. The players have a little more space and must organize the return movement more actively.

The players start in a wide, low ready position. The feet are stable on the ground, the body center of mass is lowered, and the arms move along loosely. At the beginning, the goal is not to jump as high or as far as possible, but to build a stable starting position and keep the rhythm under control.

A marking on the ground serves as orientation. It shows whether the players maintain their position or move uncontrollably forward, backward, or to the side during the movement. At first, they stay in the wide position for about 15 seconds and build depth. The movement should look light and rhythmic, even though it can be quite demanding.

Next, small, wide jumps are performed in rhythm. The players stay low, keep the width, and let the arms help. The heels stay controlled, the body remains stable. Only when stability and rhythm are present can the pace be increased slightly.

In the next variation, forward and backward movement over a line is added. The players jump staggered forward and back, but still keep the wide position and the even rhythm. Here too, the rule is: only increase pace if stability and rhythm are maintained.

Transfer to Tennis

In tennis, many movements start from a low, wide, and stable position. Especially on the split step, on short adjustment steps, on changes of direction, and on the start to the ball, it is crucial that the body works not only fast, but also in a controlled way.

This exercise trains exactly this foundation: the players learn to work elastically from a wide position, control the body center of mass, and keep an even rhythm. That is especially important in tennis, because footwork does not consist of single isolated jumps, but of repeatable rhythmic movements.

Rhythm helps stabilize the ready position. Anyone who accelerates too early often loses width, stands up too much, or lands unstably. In tennis, that means the next step comes too late or too untidy. That is why stability comes first in this exercise. Only when the position stays secure does the movement become faster or more complex.

The forward and backward movement over the line transfers to typical tennis situations: forward to a short ball, back to the starting position, small corrections before the contact point, or re-centering after the stroke. The players learn to change their position rhythmically without losing core tension and balance.

Training Goal

The goal of the exercise is to improve stability, rhythm, and leg coordination in a wide, low position. The players should learn to control the body center of mass while working elastically over the ground.

The exercise develops important basics for tennis-specific footwork:

• stable wide ready position
• rhythmic footwork
• control of the body center of mass
• elastic bouncing from a low position
• clean landing and readiness to push off again
• preparation for split step, change of direction, and adjustment steps

Load Management

Short load times are suitable for getting started. The movement should stay clean and rhythmic.

Recommendation:

• 2–4 rounds
• 10–15 seconds of load per round
• 20–40 seconds rest
• initially without pace pressure
• increase pace only if stability and rhythm are maintained

For younger players, a short load duration is enough. If the quality drops, the players get too high, or they lose the rhythm, the exercise should be paused or simplified.

Possible Corrections

The player stands up too much:
Build more depth again. The body center of mass stays low, the knees remain slightly bent.

The wide position is lost:
Stay wider. The feet should not keep coming closer together, but should maintain the stable starting width.

The movement becomes hectic:
Reduce pace. First find the rhythm again, then increase slowly.

The landing is unstable:
Choose smaller jumps. The player should land quietly, controlled, and stable.

The arms do not move along:
Let the arms come along loosely. They support the rhythm and help with balance.

The player jumps too high:
Keep the movement flatter. The goal is not maximum jump height, but rhythmic stability.

The player leaves the marking uncontrollably:
Use the marking as a reference. The player should be able to recognize whether they can control their position.

During the forward/backward movement, width is lost:
Work again in the basic variation first. Then perform the movement over the line smaller and more controlled.

Coaching Keys

• First stability, then rhythm.
• Stay wide.
• Stay low.
• Arms move along loosely.
• Do not jump as high as possible.
• Rhythm means: stay even, stay even.
• Use the marking as a reference.
• Work lightly and in control.
• Only increase pace if the movement stays stable.
• Move forward and back without losing the basic position.

Progressive Execution: from easy to hard

1. Hold the wide position
The players stand wide and low on the marking. They hold the position for about 15 seconds and check whether they stay stable.

2. Light bouncing in a low position
From the wide position, the players begin to bounce lightly. The feet stay stable, the body stays low.

3. Small wide jumps on the spot
The players jump rhythmically in the wide position. The jumps stay small, relaxed, and controlled.

4. Stabilize the rhythm
The players keep an even rhythm. The focus is on not getting faster before the movement stays stable.

5. Increase pace slightly
When stability and rhythm are secure, the pace can be increased a little. The movement still stays controlled.

6. Forward and back over a line
The players jump staggered forward and back over a line. The wide position is maintained, and the arms move along.

7. Forward/backward movement with more rhythm pressure
The movement is performed a little faster. The prerequisite is that the players still stay low, wide, and stable.

8. Tennis-specific application
The exercise can be linked to an acoustic or visual signal. On the signal, the players react out of the rhythmic movement in one direction. This creates a connection to split step, reaction, and starting movement in tennis.

The children lie on their stomachs on the mat. The hands are placed under the forehead, and the gaze remains directed downward. A cone is placed to the side next to the body at first. If the exercise can be performed more challengingly, a Blackroll is used instead of the cone as a higher movement obstacle.

From this position, one leg is lifted and guided sideways over the cone or over the Blackroll. The leg is placed at about hip height or held briefly in the side position. Then the foot is lifted again in a controlled way and the leg is guided back to the starting position.

It is important that knee and foot lift off at roughly the same time. The leg should not be dragged along the floor. The head stays down, the hands remain under the forehead, and the upper body lies quietly on the mat. The movement is controlled and without momentum. After five to six repetitions, switch sides.

Transfer to Tennis

This exercise improves hip mobility and control. At the same time, the children learn to move the leg independently of the upper body. This ability is especially important in tennis, because many stroke and movement patterns require a stable body axis and a mobile hip.

On forehand, backhand, changes of direction, and the return to the center of the court, the leg must be actively guided without the upper body giving way. The hip plays a central role, especially in open and semi-open stances. It allows the body to open sideways, close again, and transfer the movement in a controlled way into the next step.

So this exercise is not a direct stroke imitation, but a preparatory mobility and control exercise. It helps children develop a better Feel for hip mobility, leg guidance, and body tension. For tennis training, this is an important foundation for later standing more stable, rotating more cleanly, and performing lateral movements in a more controlled way.

In addition, the exercise strengthens the gluteal muscles. These play a central role in tennis because they are involved in extending and straightening the body. When pushing off the ground, straightening up from lower positions, and making explosive changes of direction, the hip has to work stably and extend powerfully.

Especially with children, it is important to develop this function early through simple movement tasks. When the gluteal muscles work actively, the pelvis can be controlled better. This makes it easier to straighten the body again from a bent position and transfer force from the legs into the next movement.

Training Goal

In addition to improving hip mobility and leg guidance, the exercise also serves to strengthen the gluteal muscles. The children learn to actively lift and guide the leg over the hip. This improves the ability to extend the body stably in tennis, straighten up, and push powerfully off the ground.

Load Management

For starters, five to six repetitions per side are suitable. The movement should be performed slowly and in a controlled way.

Recommendation:

• 1–3 rounds
• 5–6 repetitions right
• 5–6 repetitions left
• calm, controlled movement
• short pause between sides
• quality before obstacle height

If the movement becomes sloppy, the exercise should be simplified. Especially with children, stable execution is more important than a Blackroll that is as high as possible or a large range of motion.

Possible Corrections

The head lifts up:
The gaze stays downward. The forehead rests on the hands or stays close to the hands.

The hands come off the floor:
The hands stay under the forehead. They provide orientation and help keep the upper body quiet.

The leg is dragged along the floor:
Actively lift the knee and foot. The leg should be clearly guided over the cone or the Blackroll.

Knee and foot do not move at the same time:
Restart the movement and make sure knee and foot lift together. The leg should be guided as one unit.

The pelvis rotates strongly:
Make the movement smaller or choose a lower obstacle. The goal is controlled hip movement, not compensation through the back.

The movement becomes too fast:
Reduce the tempo. First lift cleanly, then guide sideways, briefly control, and return.

The obstacle gets knocked over:
Adjust the height or reduce the movement. The obstacle is a control marker, not a competition target.

Coaching Keys

• Actively engage the gluteal muscles.
• Keep the prone position stable.
• Hands stay under the forehead.
• Gaze stays downward.
• Lift knee and foot at the same time.
• Guide the leg sideways over the cone.
• Do not drag it across the floor.
• Keep the pelvis as quiet as possible.
• Perform the movement slowly and in control.
• First move cleanly, then increase the height.
• Switch sides after five to six repetitions.

Progressive Execution: from easy to hard

1. Without an obstacle
The children lift the leg slightly and guide it outward to the side. The focus is on control, a quiet upper body, and lifting knee and foot evenly.

2. With a flat cone
A low cone is placed to the side next to the mat. The leg is guided over the cone in a controlled way. This variation serves as the first control marker.

3. With a larger range of motion
The cone is placed a little farther to the side. This means the leg has to be guided longer in a controlled way.

4. With a short hold position
The leg is held briefly to the side above the cone before being guided back. This increases the demand on hip control and body tension.

5. With a Blackroll
The Blackroll replaces the cone. Because of the greater height, the leg has to be lifted more actively. This variation is only suitable if the movement works cleanly with the cone.

6. Slow return
The return movement is deliberately slowed down. Knee and foot remain actively lifted even during the return and move at the same time.