Tennisexercises for technique warming-up
Last update: january 2026
Starting Position
- Each player receives a number.
- Swiss ball placed in the centre.
- Players form a circle around the Swiss ball.
- Players move sideways or backwards-forwards around the ball.
- When a number is called, the corresponding player reacts, takes the ball, and throws it at the retreating players.
- Addition: The player who is hit takes the Swiss ball and attempts to hit another player.
- Move around the circle.
- React to changes in direction.
- Improve movement, enhance focus.
Execution
- The player jumps over the hurdle and then jumps from the spot with one leg into the hoop and back. Repeat this pattern until the end.
- Jump sideways over the hurdle and then with one leg into the two hoops. At the outer hoop, jump back next to the hurdle.
- Jump sideways over the one hurdle and back. With one large step, jump to the other hurdle and jump over it and back.
- Finish with a sprint to the cone and then go over the ladder.
Objective
- Which pair can play the ball over the net the most independently?
- The players stand close to the net. Two hoops are placed between both players, approximately one meter apart.
- Try to bounce the ball into each other's hoop. Who has the most hits?
- Increase the distance between the players. Each player on one side of the net, with two hoops on each side of the net. Play the ball over the net and try to bounce the ball into the other hoop.
- Take a lap around the field. On the long side jog, on the short side walk.
- Stand upright, feet hip-width apart. Make 20 squats at slow pace.
- Stand upright, feet hip-width apart. Make 20 jump squats.
Start with arms extended above your head. To add extra power to the jump, drop your arms along your body as you bend your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground. - Do lunges in three positions; front, side and back, per leg.
Basic position; stand upright with your feet slightly apart.- Put your right leg straight ahead and bend the knee 90 degrees. Bend your left knee as close to the ground as possible. Come up.
- Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
- Put your right leg back, bend your left knee. Return to base position.
- Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible. Come up.
- Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
- Put your left leg back, bend your right knee. Return to base position.
- Make a lap along the field. On the long side jog. On the short side sprint.
The children spread out across the tennis court.
- When the trainer says start the children begin walking/running/etc. through the court.
- When the trainer says a "stop" word, the children look for a hat as quickly as possible.
- While the children are running around, the trainer can also call another variation of movement such as hopping, stepping sideways, etc.
- At each round, remove a hat so that someone goes off.
- The one who is off does 5 jumping jacks and then join in again.
- Distribute the players across the field.
- Have them stand with their feet apart and knees slightly bent.
- Their arms extend in front of them at shoulder height holding a tennis ball with two hands.
- The players let the ball bounce on the ground and catch it again as it bounces. Repeat 10 times.
- The players hold the ball in their right hand, drop the ball and in the bounce catch the ball with the left hand. Repeat this 10 x.
- Next, all players get a hat with which they catch the bouncing ball. Repeat 10 x
- Which pair can play the ball independently over the net most often?
- The tennis players are close to the net.
- You can make it more difficult by increasing the distance.
- Between the two tennis players are 2 hoops, about one meter apart.
- Try to get the ball into each other's hoop (who has the most hits).
- More difficult: between both tennis players. each on one side of the net, on each side of the net 2 hoops (hoops must be in the same place on both sides)
- Play the ball over the net and try to leave the ball in the other hoop.