Strength – One-arm Lateral Throws on a Swiss Ball

Tennis Gator Fitness and Regeneration

The player sits on a Swiss Ball and throws a medicine ball underhand with one arm to the coach. Sitting on a swiss ball will force the player to stabilize the lower body and generate all the force from the arm and torso.   Training goal: This drill is designed to work on strength and power. Load and Reps:  The …

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Squats with Bands

Tennis Gator Fitness and Regeneration

This Thera-Band exercise addresses muscles throughout the body and is therefore particularly well suited for using in a warm up. In the so-called “squats”, leg, back and shoulder muscles are all worked out, while the players’ pulses are also increased. Killing two birds with one stone, so to speak. We stand on the band and bring both ends together tight …

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Band Workout: Core Stabilization

Tennis Gator Fitness and Regeneration

To increase the challenge again in terms of coordination and strength, the one-arm variation is a good exercise. Most players, particularly one-handers, exhibit substantial differences in arm strength between their left and right arms.

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Band Workout: Deep Back Extensors

Tennis Gator Fitness and Regeneration

The movement is initiated by the arms. The player should now move the fist and forehead towards the ground until the elbows are at around the same level as the knees.

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Band Workout: Training the shoulder girdle, arm extensors

Tennis Gator Fitness and Regeneration

It goes without saying that strong abdominal muscles are a major advantage when hitting overheads, given the pre-shot tension and subsequent extension throughout the entire body. This workout supports service training, as the lateral abdominal muscles as well as the shoulder girdle and arm extensors are required for this aspect of the game. In this case, it is easy to …

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Train the shoulder girdle with the band

Tennis Gator Fitness and Regeneration

Training the shoulder girdle, the lateral core stabilisers and the lower spine. Abdominal power is not only required when hitting aggressive powerful shots, it is also needed in specific emergency situations where top players have to maximise their reach and then regain their position in an instant after hitting the shot. Powerful abdominal muscles are the only way to maintain …

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