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.
- All ()
- Agility ()
- Approach shot ()
- Approach Shot Tactic ()
- Backhand ()
- Backhand Volley ()
- Complex Training ()
- Coordination ()
- Drills ()
- Endurance ()
- Feeding by the Coach ()
- Flexibility ()
- Forehand ()
- Forehand Volley ()
- General Tactic ()
- Green Ball Stage ()
- Groundstroke Introduction ()
- Groundstrokes ()
- Half Volley ()
- Instruction ()
- Live Ball Drill ()
- Lob ()
- Mini Tennis ()
- Net Game Tactic ()
- Off Court Warm up ()
- One-handed Backhand ()
- Orange Ball Stage ()
- Organization ()
- Overhead ()
- 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...
Stretching the Hip Flexors with the Superband
StretchingBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo If your hip flexors feel tight after a match use thi exercise to regenerate and mobilize the hip. Starting Position and Execution:Â Pla...
Forehands Sitting on a Swiss Ball
Drills, Forehand, StrengthBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The player sits on a Swiss ball and hits forehands. The coach feeds. The drill will force the player to stabilize the lower body and gen...
Rapid Wrist Throws
Strength, WristThe player holds a small medicine ball facing the wall. Â He lifts his arm to a throwing position keeping the ball a few inches from the wall.This post is only available to members.
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Rotational Stretch of the upper Torso with a Superband
By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Improve the mobility of the toracic spine and take advantage of a better range of motion – all strokes whether, forehands, backhands or ...
Lateral Cone Slalom with Forward Sprint
AgilityBy 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
SpeedBy 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
Agility, CoordinationBy 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
AgilityBy 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
AgilityBy 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”
AgilityBy 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:Â...
Explosive Push ups
PowerPlayers get on their knees with both arms on the ground in an abbreviated push up position.This post is only available to members.
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Explosive Long Jumps with Both Feet
PowerThe players stand parallel to the line and jump with booth feet together as far as they can using their arms for impulse.This post is only available to members.
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Side to Side Explosive One-legged Jumps
PowerPlayers jump in the alley fropm singles to doubles side line while moving towards the net. Â The jumps shpould be explosive and fast.This post is only available to members.
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Slalom Jumps with both Feet
PowerPlayers jump back and forth over a line with both feet while moving forwards. Â The jumps should be as fast as possible.This post is only available to members.
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Basic Speed – Fast feet with Hands on the Hips
SpeedBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players move their feet as fast as possible with their hands on their hips. Training goal: This drill is designed to work explosive spee...
Arm and Leg Coordination with the Agility Ladder
Agility, CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Working on backward movement coordination should be standard in any conditioning program. Â JĂĽrgen MĂĽller and Rainer Ă–hler show a cou...
Basic Speed – Fast Hands on a Box
SpeedBy 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 – Reactive Jumps on and off a Box
Power, SpeedBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players Jump up and down a box as explosively as possible trying to minimize ground contact-time Training goal: This drill is designed t...
Basic Speed – Alternating Box Touches
SpeedBy 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...
Basic Speed – Reactive Jumps with Two Boxes
Power, SpeedBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players step down a box stretching their calves by pointing the foot up. The players will touch the ground with both feet and jump immed...
Agility Ladder – Stepping in and out of the Ladder with the One Foot
CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The player runs forwards through the ladder stepping in and out of the ladder with one foot. The other foot remains outside the ladder. ...
Agility Ladder – Four Forwards and Two Back
CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The player runs forwards through the ladder stepping twice between the rungs every time. The player takes four steps forwards and two ba...
Agility Ladder – Slalom with Side Jumps over Hurdles
CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The player moves through the ladder stepping in and out of the ladder, two steps in and one out alternating left and right. In addition ...
Agility Ladder – Slalom Run with Jump and Change of Direction
CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo This drill combines several skills in the ladder. The player moves through the ladder stepping in and out of the ladder, two steps in an...
Fast Feet over the Side Line – Left Foot Out
CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo This drill requires the player to move his/her feet at maximum speed. The player stands sideways to the sideline and using the fastest s...
Speed Base – Box Jump
PowerBy 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
PowerBy 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...
Jumps over Hurdles – Both Legs – Straight Legged
PowerBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players jump over hurdles with both legs The idea is to keep the legs fairly stiff to force the players to use mostly the ankles. The pl...
Group Warm up – Running and Jumping Stations
PowerThree stations with different jump and run patterns. Ideal for group warm up or as a part of a fitness program.This post is only available to members.
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Basic Speed – Rope Jumping – Speed – Both Feet Together
CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players jump rope as fast as they can. They jump with both feet together trying to minimize “ground time.” Training goal: This drill...
Agility Ladder – One on each Rung Forwards plus a Sideways Sprint
CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The player runs forwards through the ladder stepping once between each rung. The player side steps back outside the ladder. The player s...
Basic Speed – Rope Jumping – Speed – 4 Step Jumps
CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players jump rope but has to step 4 times per jump. The player should do this as fast as possible. Training goal: This drill is designed...
Agility Ladder – One on each Rung Forwards plus a Sideways Sprint
CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The player runs forwards through the ladder stepping once between each rung. The player side steps back outside the ladder. The player s...
Agility Ladder – Two on each Rung Forwards plus a Sideways Sprint
CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The player runs forwards through the ladder stepping twice between each rung. The player side steps back to the starting position outsid...
Agility Ladder – Two in and Two out on each Rung Sideways plus a Forwards Sprint
CoordinationBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The player runs sideways through the ladder stepping twice in and twice out between each rung. The player sprints back forwards outside ...