Shadow Swings with Resistance

Tennis Gator On-Court Movement and Footwork

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo     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 …

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Basic Speed – Fast feet with Hands on the Hips

Tennis Gator Fitness and Regeneration

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players move their feet as fast as possible with their hands on their hips. Training goal: This drill is designed to work explosive speed of the feet. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are recommended. …

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Basic Speed – Fast Hands on a Box

Tennis Gator Fitness and Regeneration

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo 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 …

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Basic Speed – Reactive Jumps on and off a Box

Tennis Gator Fitness and Regeneration

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo 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 …

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Basic Speed – Alternating Box Touches

Tennis Gator Fitness and Regeneration

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo 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 totally …

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Basic Speed – Reactive Jumps with Two Boxes

Tennis Gator Fitness and Regeneration

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo 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 …

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Sideways with High Knees over Hurdles

Tennis Gator Fitness and Regeneration

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo 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 …

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Group Warm up – Two-legged Jump and Lateral Sprints

Tennis Gator Fitness and Regeneration

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Jumps with lateral sprints are a good way to warm up. Although they are also an important part of a fitness program for tennis. The coach lines up 4 hurdles from the baseline to the net through the middle of the court, and cones …

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