Basic Speed – Reactive Jumps on and off a Box

Tennis Gator Fitness and Regeneration

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 recommended. Let players totally recover between reps.

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Basic Speed – Reactive Jumps with Two Boxes

Tennis Gator Fitness and Regeneration

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 is to jump up using mostly the ankles.   Training goal: This drill is designed to work on …

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Explosive Push ups

Tennis Gator Fitness and Regeneration

Players get on their knees with both arms on the ground in an abbreviated push up position.

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Slalom Jumps with both Feet

Tennis Gator Fitness and Regeneration

Players jump back and forth over a line with both feet while moving forwards.  The jumps should be as fast as possible.

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Jumps over Hurdles – Both Legs – Straight Legged

Tennis Gator Fitness and Regeneration

Players jump over hurdles with both legs The idea is to keep the legs fairly stiff to force the players to use mostly the ankles. The players will try to minimize ground contact. Training goal: This drill is designed to work explosive speed Load and Reps: This exercise should be executed with maximum intensity, totally rested and with perfect technique. …

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Speed Base – Box Jump

Tennis Gator Fitness and Regeneration

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 ground. Training goal: This drill is designed to work explosive speed Load and Reps: This exercise should …

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Jumps over Hurdles in Different Directions

Tennis Gator Fitness and Regeneration

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. Training goal: This drill is designed to work explosive speed Load and Reps: This exercise should be …

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