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.
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.
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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.
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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 availa...
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 upBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Get 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 ...
Drop Shot Game
Mini Tennis, Warming up StrokesBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo 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 ...
The Caterpillar
Off Court Warm upThe caterpillar is an exercise that warms up and stretches all the important muscles in the body.
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Place and Pick up
Mini Tennis, Warming up StrokesBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo 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 addit...
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.
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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.
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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.
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Lateral Groin Stretch
Off Court Warm upFunctional warm up combines warming up and stretching the muscles.
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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.
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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.
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Rhythm – Rope Jumping – Crossing the Arms
Off Court Warm upBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players jump rope with both feet together but cross and un-cross the arms as they jump. Training goal: This drill is designed to wo...
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.
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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.
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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.
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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...
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.
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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)...
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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.
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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.
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Rope Jumping Doubles
Off Court Warm upBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players jump rope with both legs together and high enough to let the rope pass twice under their feet for each jump. Training goal:...
Rhythm – Rope Jumping – Stepping out with one Leg
Off Court Warm upBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players jump rope with both legs. They alternate landing with both feet together and stepping out with one of the legs. Training go...
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.
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Rhythm – Rope Jumping – Side Steps
Off Court Warm upBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players jump rope using side steps, moving back and forth along the baseline. Training goal: This drill is designed to work on coor...
Rhythm – Rope Jumping – Skipping
Off Court Warm upBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players jump rope forwards and backwards skipping – that is always jumping and landing on the same foot.Training goal: This drill is...
Rhythm – Rope Jumping one Leg in Front
Off Court Warm upPlayers jump rope keeping one foot in front of the other.
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Rhythm – Rope Jumping – Both Feet Together
Off Court Warm upBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo Players jump rope with both feet together. Training goal: This drill is designed to work on coordination and rhythm and could also ...
Warm up with Partner – Follow the Leader forwards and backwards.
Off Court Warm upBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The players lower their center of gravity and touch hands in front of their chests. One player leads and moves mainly forwards and bac...
Warm up with Partner – Follow the Leader with Cross over Steps
Off Court Warm upBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The players lower their center of gravity and touch hands in front of their chests. One player leads and moves from side to side with ...
Warm up with Partner – Follow the Leader with Side Steps
Off Court Warm upBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The players lower their center of gravity and touch hands in front of their chests. One player leads and moves from side to side with ...
Methodological Tool to Improve Net Play – Alternating Volleys and Groundstrokes
Mini Tennis, Warming up StrokesAlternating a volley and a groundstroke in the service boxes sound easy - and it probably is, especially when playing with a coach. But it is much harder when your partner has to play the role of the coach. It is very important to work o...
A Different Way to Force the Players to Practice the Return During the Warm up
Warming up StrokesAlternating volleys and overheads is quite a normal combination in the warm up. However, when you ask the players to try to hit a low topspin shot after the overhead, it becomes more of a "return" type of shot. And that is exactly what w...
Warm up – Jump Squats
Off Court Warm upBy loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo 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 ...
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