Tennisexercises for technique strength
Last update: january 2026
Running training
- 30 sec jumping jacks
- 30 sec knee lifts
- 30 sec heels against buttocks
- 30 sec bridge with 1 foot on ball
- 30 sec jump-lunge with ball between legs 30 sec skating jumps
- 30 sec Russian-twist (feet off the floor)
Burpees
- Build up from 25
Plank workout (3 minutes)
- 30 seconds normal plank
- 30 seconds of alternating left and right leg lifts
- 30 seconds of side plank on right side, other arm extended
- 30 seconds side plank on left side, other arm extended
- 30 seconds of normal plank 30 seconds of spiderman plank
Bicycle Crunch
- 2 x 1 minute (rest 20 seconds)
Push-ups
- 3 x 8 pylo-clap push-ups
- The players use the lines of the pitch - no equipment needed.
- They are given different tasks that they will perform 1',
- then 1' rest and work your partner (keep the distance).
- Stand along the line: Tapping RV over the line as much as possible. / Tap LV across the line as much as possible.
- Hop from one line to the other - are you falling? Start again. (put extra stripe/strip in the middle)
- 2 feet across the line, 2 feet behind the line.
- base line posture - net
- Long jump followed by a high jump