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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Getting to the Volley: on the Run “Short Sprint”

Tennis Gator On-Court Movement and Footwork

Here, the training focuses first on the forehand volley and then on the backhand volley on the run. The player starts in the middle of the service line. The coach feeds the player a wide ball which the player should volley – striking downwards if possible.

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Basic Speed – Fast feet with Hands on the Hips

Tennis Gator Fitness and Regeneration

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. Let players totally recover between reps.

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Basic Speed – Fast Hands on a Box

Tennis Gator Fitness and Regeneration

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 times are recommended. Let players totally recover between reps.

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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 – Alternating Box Touches

Tennis Gator Fitness and Regeneration

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 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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Sideways with High Knees over Hurdles

Tennis Gator Fitness and Regeneration

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 times. Make sure the player runs laterally in both directions.

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Perception training combined with hand-eye coordination

Tennis Gator Fitness and Regeneration

This drill is ideal for training maneuverability and appropriate body tension during the volley. Our player is close to the net, with his body weight substantially forwards on the ball of his feet, allowing the player to move around quickly within a small space on court. Part 1 The coach throws the tennis ball to the player, which he or …

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