Warm up


The standard warm up, which normally includes a couple of minutes of stretching and a few rallies is not enough.  An effective warm up starts off the court combining activities that will not only get the body ready to perform but will help the players improve their athleticism.  It will then progress to an on-court warm up in which players will slowly hone their rhythm and technique and at the same time get mentally ready to perform.

Finally, a fun mini tennis game can serve as a great transition to the start of the main section of the training session. In this section you will find clear examples of warm up activities that will help maximize a player’s on court performance.

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Ping Pong Rally

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The game is played within the two service boxes (not including the tramlines). One player brings the ball into play by hitting a shot that bounces on his or her own side first before crossing the net. This post is only available to membe...

Spiderman

This is a dynamic exercise that stretches and warms up the whole body.  The player steps forward into a lunge and lowerd the upper body as much as possible.  Then she shifts her weight back streightening the front leg only to get back ...

Drop Shot Game

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Players play a game hitting drop shots in the alley. The players have to try to hit the ball over the net as close as possible to the net, always landing in the alley. The players have to run and touch the middle service line after each ...

Place and Pick up

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Players play mini tennis in the service boxes. They have to hit the ball with slice and are not allowed to hit the ball hard. In addition, each player starts with a ball in the non-dominant hand. After each hit each player will either pl...

Triceps Warm up with Resistance

This exercise helps activate the triceps with the use of a theraband. The player adopts a stable position and pulls a thereband by stretching his/her arms. The elbow should remain still and stable througout the exercise.This post is onl...

Rope Jumping Doubles

Players jump rope with both legs together and high enough to let the rope pass twice under their feet for each jump.   Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic/anaerobic cap...

Warm up – Jump Squats

The players start with both feet shoulder-with apart and jump forwards as far as they can. They should always jump and land with both feet. They should also try to “stick” the landing, remaining balanced for a few seconds. Load: The play...

Plank

The players stand on one leg and lift the other leg, forming a line from their head to the toes of the leg that is in the air. The players try to bring their finger tips to the ground. This is an ideal preparation for all low shots (low ...

Squatting and Stretching the Quads

The upper body leans foreword over one bent leg, while the finger tips are brought to the ground. At the same time the player pulls his/her heel towards the glutes. This is an ideal stretch to prepare the body for all low balls (volleys ...

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