Fitness and Regeneration – The PTR site of TennisGate

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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Stretching the Hip Flexors with the Superband

If your hip flexors feel tight after a match use thi exercise to regenerate and mobilize the hip. Starting Position and Execution: Place your right knee on the ground, the left foot in front flat on the ground. The torso is erect and t...

Lunge Variations with the Kettlebell

The kettlebell is ideal to improve strength and endurance. It is ideal to add challenge to comom moves such as lunges becuase of the ability to change the center of gravity. (Look at variation 3 – Kettlebell high – center of gravity ...

Forehands Sitting on a Swiss Ball

Drills, Forehand, Strength

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 generate pace from the upper body. The coach should make sure that the player’s torso is erect and that ...

Rapid Wrist Throws

Strength, Wrist

The player holds a small medicine ball facing the wall. He lifts his arm to a throwing position keeping the ball a few inches from the wall.This post is only available to members. Please register or log in.

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Rotational Stretch of the upper Torso with a Superband

Improve the mobility of the toracic spine and take advantage of a better range of motion – all strokes whether, forehands, backhands or serves require a flexible spine. Use the superband to improve the stretch. Beginning postion and exec...

Slalom Jumps with both Feet

Players jump back and forth over a line with both feet while moving forwards. The jumps should be as fast as possible.This post is only available to members. Please register or log in.

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Basic Speed – Fast feet with Hands on the Hips

Players move their feet as fast as possible with their hands on their hips. Training goal: This drill is designed to work explosive speed of the feet. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are recommen...

Arm and Leg Coordination with the Agility Ladder

Agility, Coordination

Working on backward movement coordination should be standard in any conditioning program. Jürgen Müller and Rainer Öhler show a couple of drills to work on leg/arm coordination. These exercises are ideal for warm up or as part of ...

Basic Speed – Fast Hands on a Box

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 explosive speed of the arms. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are ...

Basic Speed – Reactive Jumps on and off a Box

Players Jump up and down a box as explosively as possible trying to minimize ground contact-time Training goal: This drill is designed to work explosive speed. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are...

Basic Speed – Alternating Box Touches

Players step up and down a box alternating legs as fast as possible Training goal: This drill is designed to work explosive leg speed. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are recommended. Let players...

Basic Speed – Reactive Jumps with Two Boxes

Players step down a box stretching their calves by pointing the foot up. The players will touch the ground with both feet and jump immediately onto the second box. The players will then repeat the procedure from the second box. The idea ...

Lateral Cone Slalom with Forward Sprint

The player runs laterally zigzagging through a cone line. At the end o the line, the player turns around and sprints. The player should try to do this exercise as fast as possible. Training goal: This drill is designed to work on agili...

Sideways with High Knees over Hurdles

The player runs sideways over hurdles back and forth. Training goal: This drill is designed to work on agility and speed Load and Reps: The player should try to run at maximum speed through the course. And repeat the exercise 3 to 5 ...

In and Out of the Square

Agility, Coordination

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. Training goal: This drill is designed to work on agility and speed Load and Reps: The player should tr...

Quick Side Steps with Changes of Direction

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 end of the line. Training goal: This drill is designed to work on agility and speed Load and Reps:�...

Forward and Backward Sprints

A player runs forwards and backwards on a line marked by cones. The player changes direction at each cone and sprints back after reaching the end of the line. Training goal: This drill is designed to work on agility and speed Load and ...

Figure “8”

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: The player should try to run around the cones at maximum speed fro 10 to 20 seconds and repeat the ...

Explosive Push ups

Players get on their knees with both arms on the ground in an abbreviated push up position.This post is only available to members. Please register or log in.

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Explosive Long Jumps with Both Feet

The 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. Please register or log in.

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Side to Side Explosive One-legged Jumps

Players jump in the alley fropm singles to doubles side line while moving towards the net. The jumps shpould be explosive and fast.This post is only available to members. Please register or log in.

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Agility Ladder – One on each Rung Forwards plus a Sideways Sprint

The player runs forwards through the ladder stepping once between each rung. The player side steps back outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training go...

Basic Speed – Rope Jumping – Speed – 4 Step Jumps

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 to work explosive speed and coordination Load and Reps: This exercise should be included in a jump r...

Agility Ladder – One on each Rung Forwards plus a Sideways Sprint

The player runs forwards through the ladder stepping once between each rung. The player side steps back outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal...

Agility Ladder – Two on each Rung Forwards plus a Sideways Sprint

The player runs forwards through the ladder stepping twice between each rung. The player side steps back to the starting position outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on h...

Agility Ladder – Two in and Two out on each Rung Sideways plus a Forwards Sprint

The player runs sideways through the ladder stepping twice in and twice out between each rung. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his...

Agility Ladder – Two in and Alternating one out Left and Right plus a Forwards Sprint

The player runs forwards through the ladder stepping twice between each rung and once outside the rungs, one time to the left and one time to the right. The player sprints back forwards outside the ladder. The player should try to move a...

Agility Ladder – Twisting Jumps Through the Ladder plus a Forwards Sprint

The player jumps twisting through the ladder. He/she alternates between landing with one foot in the ladder and the other outside and with forwards through the ladder stepping twice between each rung and once outside the rungs, one time ...

Agility Ladder – Jumps: In and Out plus a Forwards Sprint

The player jumps forwards through the ladder alternating landing with both feet in and out of the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lig...

Agility Ladder – Stepping in and out of the Ladder with the One Foot

The player runs forwards through the ladder stepping in and out of the ladder with one foot. The other foot remains outside the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possibl...

Agility Ladder – Four Forwards and Two Back

The player runs forwards through the ladder stepping twice between the rungs every time. The player takes four steps forwards and two back. The player sprints back forwards outside the ladder. The player should try to move as fast as pos...

Agility Ladder – Slalom with Side Jumps over Hurdles

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 the player will move laterally at different positions in the ladder to jump over a hurdle. The player...

Agility Ladder – Slalom Run with Jump and Change of Direction

This drill combines several skills in the ladder. 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 the player will move laterally at one point to jump...

Fast Feet over the Side Line – Left Foot Out

This drill requires the player to move his/her feet at maximum speed. The player stands sideways to the sideline and using the fastest stepping frequency possible will step over the sideline and back with his/her left foot. The same shou...

Speed Base – Box Jump

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 land and jump immediately using mostly the ankles and trying to achieve a very short contact with the gr...

Jumps over Hurdles in Different Directions

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 over every hurdle. The player jumps with both feet together trying to be very light on the feet. Trainin...