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.
- All ()
- Agility ()
- Approach shot ()
- Approach Shot Tactic ()
- Backhand ()
- Backhand Volley ()
- Complex Training ()
- Coordination ()
- Drills ()
- Endurance ()
- Feeding by the Coach ()
- Flexibility ()
- Forehand ()
- Forehand Volley ()
- General Tactic ()
- Green Ball Stage ()
- Groundstroke Introduction ()
- Groundstrokes ()
- Half Volley ()
- Instruction ()
- Live Ball Drill ()
- Lob ()
- Mini Tennis ()
- Net Game Tactic ()
- Off Court Warm up ()
- One-handed Backhand ()
- Orange Ball Stage ()
- Organization ()
- Overhead ()
- Passing Tactic ()
- Power ()
- Rallying Tactic ()
- Red Ball Stage ()
- Regeneration ()
- Return ()
- Return Tactic ()
- Returning Team Tactic ()
- Serve ()
- Serve Tactic ()
- Serving Team Tactic ()
- Slice ()
- Sliding ()
- Speed ()
- Strength ()
- Stretching ()
- Tactic ()
- Technique ()
- Topspin Volley ()
- Toss ()
- Two-handed Backhand ()
- Volleys ()
- Warming up Strokes ()
- Wrist ()
Activate the Upper Back Muscles with the Theraband
Off Court Warm upHere we see some resistance exercises to activate the upper back muscles using a theraband.This post is only available to members. Please register or log in.
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Push up Position with Rotation
Off Court Warm upThe player assumes the push up position and first rotates the body keeping both hands on the ground.This post is only available to members. Please register or log in.
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Ping Pong Rally
Mini Tennis, Warming up StrokesThe 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
Off Court Warm upThis 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 ...
Partner-Game: Shoulder and Thigh Touch
Off Court Warm upGet low in an athletic position and try to touch your partner’s thigh or shoulder. Be careful! Try to touch low on the shoulder far from the face. Make sure you are touching not hitting. A very dynamic and fun warm up. Load: Do this warm...
Drop Shot Game
Mini Tennis, Warming up StrokesPlayers 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 ...
The Caterpillar
Off Court Warm upThe caterpillar is an exercise that warms up and stretches all the important muscles in the body.This post is only available to members. Please register or log in.
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Place and Pick up
Mini Tennis, Warming up StrokesPlayers 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...
Alternating Forehands and Backhands (Mini Tennis in the Alley)
Drills, Live Ball DrillThe goal is now to alternate forehands and backhands and keep the ball in the alley. Players may have to run around a stroke in order to achieve this.This post is only available to members. Please register or log in.
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Backwards Lunge with a Twist
Off Court Warm upThe player puts her hands behind her neck, keeps the body straight and steps backwards into a lunge. The bakc knee should brush the ground, the trunck should remain erect.This post is only available to members. Please register or log i...
Inverted V Run
Off Court Warm upThe player assumes the downward dog position with both feet and hands on the ground. Legs and arms are straight.This post is only available to members. Please register or log in.
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Classic Knee to the Chest Walk
Off Court Warm upFor this exercise the player steps forward and pulls her knee to her chest while pushing up on her toes on her straight, support leg.This post is only available to members. Please register or log in.
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Lunge with Straight Arms Over the Head
Off Court Warm upIn this exercise the player lifts her arms staraight over her head. The palms should point inwards.This post is only available to members. Please register or log in.
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Lateral Groin Stretch
Off Court Warm upFunctional warm up combines warming up and stretching the muscles.This post is only available to members. Please register or log in.
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Lunge plus Rotation
Off Court Warm upHere is and exercise combining a lunge with a deep stretch (trying to place one elbow on the ground)...This post is only available to members. Please register or log in.
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Toe-Touch-Walk
Off Court Warm upHere is a more dynamic wariation of the classic toe touch. The player tries to touch his/her toes while in motion.This post is only available to members. Please register or log in.
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One-legged Butt Kicks
Off Court Warm upThis exercise is appropriate for the dynamic warm up after working on trigger points and rolling.This post is only available to members. Please register or log in.
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Rope Jumping Doubles
Off Court Warm upPlayers 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...
Rhythm – Rope Jumping – Stepping out with one Leg
Off Court Warm upPlayers jump rope with both legs. They alternate landing with both feet together and stepping out with one of the legs. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity d...
Knee Lift with Rotation
Off Court Warm upThe player stands straight and grabs the foot with both hands lifting the foot up while pushing the knee out.This post is only available to members. Please register or log in.
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Rhythm – Rope Jumping – Side Steps
Off Court Warm upPlayers jump rope using side steps, moving back and forth along the baseline. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity depending on how long the players jump. Loa...
Rhythm – Rope Jumping – Skipping
Off Court Warm upPlayers jump rope forwards and backwards skipping – that is always jumping and landing on the same foot. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity depending on how...
Rhythm – Rope Jumping one Leg in Front
Off Court Warm upPlayers jump rope keeping one foot in front of the other.This post is only available to members. Please register or log in.
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Rhythm – Rope Jumping – Both Feet Together
Off Court Warm upPlayers jump rope with both feet together. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity depending on how long the players jump. Load and Reps: This exercise should ...
Rhythm – Rope Jumping – Crossing the Arms
Off Court Warm upPlayers jump rope with both feet together but cross and un-cross the arms as they jump. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity depending on how long the players...
Rhythm – Rope Jumping – Open/Close Forward/Back
Off Court Warm upPlayers jump rope alternating opening and closing the legs as they land. They also alternate separating their feet forwards and backwards.This post is only available to members. Please register or log in.
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One-Legged High Knees
Off Court Warm upThis exercise is a nice way to work on a bit of coordination in the warm up. The player can focus on one leg or alternate.This post is only available to members. Please register or log in.
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Knee up and Around
Off Court Warm upA good exercise to warm up the groin area. Make sure the thigh is parallel to the ground and the player rotates the leg outwards as far as possible.This post is only available to members. Please register or log in.
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Triceps Warm up with Resistance
Off Court Warm upThis 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...
Mobilizing the Hip
Off Court Warm upIn this exercise, the player rotates the hip after lifting the knee, then stretches the groin while moving sideways.This post is only available to members. Please register or log in.
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Squatting and Stretching the Quads
Off Court Warm upThe 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 ...
Group Warm up – Deflecting Balls, Turning Around, Sprinting
Off Court Warm upCognitive reaction and speed drill in combination with hand eye coordination. Ideal as a group warm up drill or as part of fitness training. The Coach places one player on the baseline facing the back fence. On the court he places a rect...
Knee to the Chest Followed by Plank
Off Court Warm upThe players pull one knee to the chest and then go into a plank. This is an ideal preparation for all low shots (low volleys and half volleys) as well as for all shots where the players have to stretch. Load: Do this exercise from doub...
Group Warm up – Arm and Leg Coordination using the Agility Ladder
Off Court Warm upTeaching younger and older players to move backwards smoothly should be an integral part of player development. In this clip you will see the coaches demonstrating several exercises to improve the coordination between the arms and the le...
Butt Kicks
Off Court Warm upBy kicking the heels up to the gluts, one engages the hamstrings and stretches the quads. The upper body remains erect and slightly forward. The contact with the ground is light and on the tips of the feet. Load: Do this exercise from do...
Rhythm – Rope Jumping Right Left
Off Court Warm upPlayers jump rope alternating legs. Training goal: This drill is designed to work on coordination and rhythm and could also help the aerobic capacity depending on how long the players jump. Load and Reps: This exercise should be part...
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