Forehand with and without Resistance

Tennis Gator On-Court Movement and Footwork

First the player will shadow the stroke several times attached to a resistance band.  Then the coach will feed the same shots without the band and the player will hit them over the net.

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Shadow Swings with Resistance

Tennis Gator On-Court Movement and Footwork

    A resistance elestic band is an excellent way to overload the muslces while the player performs his/her normal movement pattern. In this drill the player has a resistance band attached to his waist and and stands on the middle of the court at the baseline. The player runs in different directions and executes a shadow swing at the …

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Lateral Cone Slalom with Forward Sprint

Tennis Gator Fitness and Regeneration

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 agility and speed Load and Reps:  The player should repeat this exercises 3 to 5 times.

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In and Out of the Square

Tennis Gator Fitness and Regeneration

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 try to run at maximum speed in and out the square for 10 to …

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Quick Side Steps with Changes of Direction

Tennis Gator Fitness and Regeneration

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:  The player should run at maximum speed staying low and repeat the exercise 3 …

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Forward and Backward Sprints

Tennis Gator Fitness and Regeneration

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 Reps:  The player should try to run at maximum speed and repeat the exercise 3 to …

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Figure “8”

Tennis Gator Fitness and Regeneration

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 exercise 3 to 5 times. Make sure the players are running in both directions

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Arm and Leg Coordination with the Agility Ladder

Tennis Gator Fitness and Regeneration

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 a physical fitness program. First,  the players move through the ladder forewards with an in and out pattern. Then two players start …

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Reaction: Stepping on Targets on Command

Tennis Gator Fitness and Regeneration

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 the coach calls out, forcing the player to analyze before moving.

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Cone Jungle

Tennis Gator Fitness and Regeneration

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. Goal of training Warming up and strengthening the leg muscles used in tennis Balance Footwork coordination …

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