Tennisexercises for technique strength

• Jump on your left foot and maintain balance for 10 seconds. Then sprint to the red line.
• Repeat on your right foot and sprint to the red line.
• Perform high knees in place for 10 seconds.
• Stay on your toes for speed and sprint to the red line.
• Do 5 lunges on the right and 5 on the left. Sprint to the red line.
• Jump sideways over the line back and forth 3 times. Sprint to the red line.
• Repeat the sideways jumps, but now with your back to the court.

• The player zigzags as quickly as possible with their face towards the net between the cones.
• The next player may start when the player in front of them is halfway through.
• The trainer throws a ball forward.
• The player must hit the ball back with a forehand after one bounce at the end of their sequence, then with a backhand.

• Hop on the left or right foot.
• Circle around each cone.
• Jump over the cones with both feet.
• Same with backhand on the other side, throwing and starting.

• Two players run against each other.
• Run through the pawns to the net.
• Then sprint to back line.
• Whoever touches the back line first has won.

• Trainer plays from the service box to opposite side
• Player runs in and hits the ball back aiming to hit the pyramid of pawns.
• Each hit is 1 point.

• If you are right-handed stand sideways to the net with your right shoulder facing your opponent. This way you are at the right angle to give power.
• Drop your racket behind your body at the moment you turn your body. This way you use your hips and shoulders to give power to your stroke.
• During the swing, keep the arm extended and wrist stable. The elbow is slightly bent at the moment of impact because then you can give the ball direction and, if you want, a spin.
• Hit the ball when it reaches the height of your front hip. Be sure to move your feet toward the ball and put your weight on your front leg as you strike.

• 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)

• Build up from 25

1. 30 seconds normal plank
2. 30 seconds of alternating left and right leg lifts
3. 30 seconds of side plank on right side, other arm extended
4. 30 seconds side plank on left side, other arm extended
5. 30 seconds of normal plank 30 seconds of spiderman plank

• 2 x 1 minute (rest 20 seconds)

• 3 x 8 pylo-clap push-ups

• We work in pairs.
• The ball is brought into play with a (forehand) service.
• The students play with forehands at each other, where the height (under a magic cord) and depth (newspaper) is controlled.
• Every time the newspaper is hit, you get a point.
• Who has the most points after X time?
• The teacher's example shows balance ('standing firmly') and the shape of a 'quiet swing'.
• Extra assignment there are three different newspapers for the students. (left-middle-right)

• POSITION 1: KNEES LIFT LENGTH BASELINE _ NET
• POSITION 2: LUNGES WITH ROTATION FH/ BH
• POSITION 3: TAPPING LINES WITH HAND / RACKET // SERVICE BOX
• POSITION 4: SKATE ON THE DOUBLE LINES WITH BALANCE
• POSITION 5: RCKET JUMPING L-R

= Sliding through system: Lunges- knees lift- racketspin-lines taps- 1 leg jumps with balance 

exercise takes 1 min - 30 sec rest (move to next exercise) = 7.5 min/ lap = 2 rounds = 15 min

• 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).

1. Stand along the line: Tapping RV over the line as much as possible. / Tap LV across the line as much as possible.
2. Hop from one line to the other - are you falling? Start again. (put extra stripe/strip in the middle)
3. 2 feet across the line, 2 feet behind the line.
4. base line posture - net
5. Long jump followed by a high jump

• The player starts at the starting cone; 
  • Move low and sideways running to the next cone. 
  • Jumping back to the previous cone
• Afterwards back to the 2nd cone and jump back.

• 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.