Fitness and Regeneration


In a resent study, tennis was found to increase the lifespan of avid players by around 10 years highlighting the health benefits of the game.  The reality is that tennis taxes every important fitness component and that is why it has such a considerable impact on health.  However, in the same way that playing tennis improves your fitness, boosting your fitness will also improve your game and, more importantly, keep you on-court longer.

 In this section you will find specific exercises to improve all important fitness components: speed, coordination, power, flexibility and strength as well as many exercises to help you regenerate and keep your body functioning optimally.

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  • Agility ()
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  • Backhand ()
  • Backhand Volley ()
  • Complex Training ()
  • Coordination ()
  • Drills ()
  • Endurance ()
  • Feeding by the Coach ()
  • Flexibility ()
  • Forehand ()
  • Forehand Volley ()
  • General Tactic ()
  • Green Ball Stage ()
  • Groundstroke Introduction ()
  • Groundstrokes ()
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  • Instruction ()
  • Live Ball Drill ()
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  • Net Game Tactic ()
  • Off Court Warm up ()
  • One-handed Backhand ()
  • Orange Ball Stage ()
  • Organization ()
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  • Passing Tactic ()
  • Power ()
  • Rallying Tactic ()
  • Red Ball Stage ()
  • Regeneration ()
  • Return ()
  • Return Tactic ()
  • Returning Team Tactic ()
  • Serve ()
  • Serve Tactic ()
  • Serving Team Tactic ()
  • Slice ()
  • Sliding ()
  • Speed ()
  • Strength ()
  • Stretching ()
  • Tactic ()
  • Technique ()
  • Topspin Volley ()
  • Toss ()
  • Two-handed Backhand ()
  • Volleys ()
  • Warming up Strokes ()
  • Wrist ()

Lunge Variations with the Kettlebell

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The kettlebell is ideal to improve strength and endurance. It is ideal to add challenge to comom moves such as lunges becuase of the abi...

Lateral Cone Slalom with Forward Sprint

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The player runs laterally zigzagging through a cone line. At the end o the line, the player turns around and sprints. The player should ...

Sideways with High Knees over Hurdles

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The player runs sideways over hurdles back and forth.   Training goal: This drill is designed to work on agility and speed Load and Reps...

In and Out of the Square

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By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo A player moves in and out of a square on the ground. The idea is for the player to move quickly with short steps in al directions.   Tra...

Quick Side Steps with Changes of Direction

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo A player moves with short quick side steps on a line marked by cones. The player changes direction at each cone and sprints back at the ...

Forward and Backward Sprints

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo A player runs forwards and backwards on a line marked by cones. The player changes direction at each cone and sprints back after reachin...

Figure “8”

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players run around two cones in a figure 8 pattern   Training goal: This drill is designed to work on agility and speed. Load and Reps:...

Basic Speed – Fast Hands on a Box

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players sit and move their hands up and down as fast as possible drumming on a box. Training goal: This drill is designed to work explos...

Basic Speed – Alternating Box Touches

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players step up and down a box alternating legs as fast as possible Training goal: This drill is designed to work explosive leg speed. L...

Speed Base – Box Jump

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players jump from a box stretching their calf muscles before they jump and trying to land with very little knee bend. The idea is to lan...

Jumps over Hurdles in Different Directions

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The coach forms two squares with hurdles and the player is asked to jump continuously in and out of the square in all directions and ove...