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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Frequency Training: Alternating Arms and Legs

Players start with shot gun steps (fast little steps at maximum speed) – when the coach or a player says “go” the players stop moving their feet and start working with their arms moving them up and down as fast as possible. If they do th...

Reaction: Stepping on Targets on Command

Our players should react to a verbal signal from the coach and move as quickly as possible to tap different color targets with their foot. To make the drill harder the player can also be instructed to touch the opposite color to the one ...

Cone Jungle

Shuffle steps are fast, short steps, on the balls of the feet with very short ground contact. This is a form of footwork used by good players to execute rapid, short jumps, to adjust their position or to regulate the distance to the ball...

Neurological Speed

In contrast to quickness on a muscular level, there is also a type of quickness governed by neuro-muscular control processes. Having optimal coordination when it comes to quickness also requires high quality performance in this area. The...

Shuffling around Cones

In contrast to quickness on a muscular level, there is also a type of quickness governed by neuro-muscular control processes. Having optimal coordination when it comes to quickness also requires high quality performance in this area. The...

Skillful Feet: The Agility Ladder

The agility ladder is a “must have” in training. Even just walking through the ladder normally without touching the rungs challenges the body’s coordination, without the need for any further explanation from the coach. This is a gr...

Shuffling around Balls

The players place a ball at each point of the compass round them. The distance to each ball should be approx. three metres. On the coach’s signal, the players shuffle around the balls, circling each ball once. When the coach gives the ...

Police

The coach stands at the net and shows the players where to move using hand signals. Side steps to the right Side steps to the left Forwards sprint Backwards sprint Rapid right-left quick steps Goal of training Warming up the legs with sh...

Speed-Drills: Sprint and Rotational Throw

Sprint to the medicine ball from the split step. Catch with a large and stable step. Throw with upper body rotation and an explosive push off with the supporting leg.   More training information Valuable tips to ensure your training perf...

Monster Walk Side-Steps

The player uses elastic bands and takes large sideways steps while keeping the body low to the grounds.  The movements should be slow and deliberate.This post is only available to members. Please register or log in.

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Monster Walk with Bands

The player takes controled large, side, forward and backward steps while maintaining the knees bent crouching low.This post is only available to members. Please register or log in.

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Cross over Lunge

The player moves forward by stepping accross the front foot and lunging. 8 to 12 repetition are recommended.This post is only available to members. Please register or log in.

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Knee to the Chest

The player pulls the knee to the chest while walking forwards.  With each step he/she alternates legs.This post is only available to members. Please register or log in.

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Bridges

The player bends and places both hands on the ground.  Both legs and arms are straight.This post is only available to members. Please register or log in.

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The Plane

The player steps and leans forward trying to achieve a body-line that is parallel to the ground.This post is only available to members. Please register or log in.

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Twisting Lunge

The player takes a long step forward and bends the front knee into a lunge.  In the lunging position, the player rotates the upper body.This post is only available to members. Please register or log in.

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Giant Lunges

The players lifts the knee and takes a very large step into a lunge.This post is only available to members. Please register or log in.

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