TennisGate Coaching resources for active PTR Members.
Serve and Return
Singles Tactical Principles
On-Court Movement and Footwork
Fitness and Regeneration
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Kids on Court
Activate the Upper Back Muscles with the Theraband
Here we see some resistance exercises to activate the upper back muscles using a theraband. This post is only...
Push up Position with Rotation
The player assumes the push up position and first rotates the body keeping both hands on the ground. This pos...
This is a dynamic exercise that stretches and warms up the whole body. The player steps forward into a lunge and lowerd...
Partner-Game: Shoulder and Thigh Touch
Get low in an athletic position and try to touch your partner’s thigh or shoulder. Be careful! Try to touch low on the s...
The caterpillar is an exercise that warms up and stretches all the important muscles in the body. This post i...
Backwards Lunge with a Twist
The player puts her hands behind her neck, keeps the body straight and steps backwards into a lunge. The bakc knee shou...
Inverted V Run
The player assumes the downward dog position with both feet and hands on the ground. Legs and arms are straight....
Classic Knee to the Chest Walk
For this exercise the player steps forward and pulls her knee to her chest while pushing up on her toes on her straight,...
Lunge with Straight Arms Over the Head
In this exercise the player lifts her arms staraight over her head. The palms should point inwards. This pos...
Lateral Groin Stretch
Functional warm up combines warming up and stretching the muscles. This post is only available to active ptr...
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