Forehands Sitting on a Swiss Ball

Tennis Gator Fitness and Regeneration

The player sits on a Swiss ball and hits forehands. The coach feeds. The drill will force the player to stabilize the lower body and generate pace from the upper body. The coach should make sure that the player’s torso is erect and that the shoulders are level. This is a very useful drill in situations where the player has …

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Rapid Wrist Throws

Tennis Gator Fitness and Regeneration

The player holds a small medicine ball facing the wall.  He lifts his arm to a throwing position keeping the ball a few inches from the wall.

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Bambinis – Strength – Walking in a Push up Position

Tennis Gator Kids on Court

Players assume a push up position and walk with hands and feet to the other side of the court trying to maintain the starting position the whole time.

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Bambinis – Strength – Lunges

Tennis Gator Kids on Court

Players take one large step forward and lower their back knee to the ground. The torso stays erect. It is important to make sure the front knee remains on top of the front foot. The number of launges depends on the fitness level of the children but 12 to 20 repetitions would normally suffice.

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Bambinis – Power – Giant Leaps

Tennis Gator Kids on Court

Players move with large and powerful steps. Players try to get as high and as far as possible with each step. This exercise should be used in conjunction with a variety of other exercises and the ideal number of repetitions will depend on the level of fitness of the players, but 3 to 5 serie of 6 to 8 jumps …

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Bambinis – Strength – Squats

Tennis Gator Kids on Court

Players move accross the court squatting every couple of steps. The players should try to squat as deeply as possible keeping their heels on the ground. This exercise should be used in conjunction with a variety of other exercises and the ideal number of repetitions will depend on the level of fitness of the players, but 3 to 5 serie …

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Minis Strength and Flexibility – The Duck Walk

Tennis Gator Kids on Court

Here an exercise to increase flexibility, strength and coordination. Player are asked to squat and collect balls remaining the whole time low to the ground, walking in the squat position (Duck walk)

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