Frequency Training: Alternating Arms and Legs

Tennis Gator Fitness and Regeneration

Players start with shot gun steps (fast little steps at maximum speed) – when the coach or a player says “go” the players stop moving their feet and start working with their arms moving them up and down as fast as possible. If they do the exercise with their arm straight, they are mainly working their back muscles. if they …

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Frequency Training: Lift the Knee and Tap the Side

Tennis Gator Fitness and Regeneration

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The players jump on both feet on the side line working their ankles. On a “go” from the coach or partner the player Lifts one leg and moves the other over the line and back. The idea is to do this as fast as …

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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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Perception training combined with hand-eye coordination

Tennis Gator Fitness and Regeneration

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

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Neurological Speed

Tennis Gator Fitness and Regeneration

In contrast to quickness on a muscular level, there is also a type of quickness governed by neuro-muscular control processes. Having optimal coordination when it comes to quickness also requires high quality performance in this area. These processes are not linked to the power of the player and are equally independent of gender. Key to high performance in this area …

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Speed-Drills: Sideways over Hurdles into a Rotational Throw

Tennis Gator Fitness and Regeneration

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Sideways skipping over four mini-hurdles Sprint to the medicine ball. Catch with a large and stable step. Throw with upper body rotation and an explosive push off with the supporting leg Twice on forehand side, twice on backhand side Then jog one lap around …

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