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.

This category can only be viewed by members.

Filter Tags
  • 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

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 ...

Rapid Wrist Throws

,

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.

If you are already logged i...

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

,

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.

If you are already logged in and you have an existing PTR membership renew you...

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 – 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...

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...