Tennisexercises

• The player zigzags face to face to the net as fast as possible; between the cones.
  • The next player may leave if the player in front of him is in half.
  • The trainer throws a ball forward
  • The player must at the end of his series after one collision replay this ball with FH --> then BH.

Variants: 

• Hopping LF / RF
• Circle around each cone
• 2 feet jumping over the cones
• Same in BH - throw the other side and start.

• The players start behind the first cone, pilon,...
  • The players move as fast as possible to the next pot (split-step) and back to the starting cone. 
  • Always move one cone further.

Attention to cross-over first step

• Can play with racket in hand and FH and BH at each cone + split at the starting cone (with racket)

• The players will face each other in pairs from the circle area. 
  • That circle area is delimited with strips or cones or pots.
  • The trainer gives a start signal and then they try to tap each other.
  • They may only move around the area by sideways movement (tag axes)

Corona: 

• Racket in hand 
  • Tap with racket

For the first time 3 points

• The players stand in the middle of the field
  • 1 player serves the ball via the foot and it must bounce in a service box
  • The other player is required to follow to the net. 

Lower level: do not follow to the net.

• The players try to get the ball off the ground via the foot and play the ball up in front of themselves
• One can make and play a movement above one's hand
• The ball may bounce from behind the baseline anywhere in the field

• The players play the ball themselves via the foot
  • Afterwards, the point is played out on half a field with double lines up to 11 points.
• Winners against each other and losers against each other of the same square (keep level)
  
  

• The players perform this exercise to improve their footwork:
  • Slalom sideways between the cones (back to front) and tap a 'number'.
  • After tapping a 'number' slalom back between the cones and tap another 'number'

• Jump where you stand: 
  • Stand with your feet shoulder-width apart. 
  • Concentrate on a point on the floor and hop up and down where you are standing.
• Side jump: 
  • Stand up straight, keep your hands in front of you and jump from side to side.
• Butt Kicks: 
  • Stand up straight, and keep running in your place while your heel touches your buttocks with every step.
• High stepping: 
  • Raise the leg with the knee at a 90 degree angle.
  • Quickly alternate with the other leg.
• Standing bike crunches: 
  • Stand with your feet shoulder-width apart. 
  • Bring your knee to your opposite elbow. 
  • Go back to the starting position and repeat with the other side (belly / legs).
• Sumo squat: 
  • Stand with your feet 6-12 inches apart.
  • Stretch out your arms in front of you. 
  • Lower your body until your thighs are parallel to the floor. 
  • Return to the starting position and repeat the exercise (legs / buttocks).
• Jumping without a rope: 
  • Hold your arms along your side and pretend you're holding the end of a jump rope in each hand. 
  • Jump up and come down alternately on the ball of each foot, while at the same time turning your wrists as if you were letting a rope go around.
• Jumping without a rope 
  • Hold your arms along your side and pretend to be holding the end of a skipping rope in each hand. 
  • Jump up with 2 feet while simultaneously twisting your wrists as if you were making a rope go around.
• Arm Swings clockwise: 
  • Stand on the ground with your arms straight outstretched to the side at shoulder height. 
  • Move your arms quickly in large circles clockwise (arms).
• Arm Swings counterclockwise:  
  • Stand on the ground with your arms straight outstretched to the side at shoulder height. 
  • Move your arms quickly in large circles counterclockwise (arms)
• Toy soldiers: 
  • Start with your feet shoulder-width apart. Keep your legs and arms stretched. 
  • Kick up your left leg until your right hand touches your toes. 
  • Repeat with the other side (belly / legs / arm / shoulder).

Exercise with 3 players 

• With 3 players in a row across a wall
• 2nd player in line throws the tennis ball against the wall
• Player 1 jumps and spreads legs over the ball
• player 2 catches the ball after 1 bounce (descent: 2 bounces) and throws the ball backwards to player 3 who in turn throws it.

• If you jump over the ball 
  • at the back of the row
• Ball thrown 
  • goes player 1 as a jumper
• Player 3 has rest and then moves on to player 2 as thrower.