Tennisexercises for technique warming-up

• On forearms and toes
• Back straight, abdominal muscles engaged
• Do not sag!

• Lie on your back, hands behind your head
• Alternately bring your elbow to the opposite knee
• Steady pace, focus on control

• Lie on your back, knees bent
• Hips up, engage abdomen and glutes
• Hold, return slowly

• Sitting position, feet off the ground
• Rotate your upper body from left to right
• Optionally with a ball or small bottle

• On your side, support on forearm
• Hips off the ground, body in a straight line
• Switch sides after 30 seconds

• Lie on your stomach
• Arms and legs off the ground, hold
• Strengthens lower back and gluteal muscles

• Initial Setup: 2 players, 3 cones, 2 tennis balls
• Execution: Player A moves between the cones
• Player B holds 2 tennis balls high
• Player A returns to the centre
• Player B drops a tennis ball
• Player A catches the ball

• Initial Setup: 2 players, 5 tennis balls
• Execution: Player B tosses 5 tennis balls randomly into the court
• Player A tries to hit the ball after 1 bounce

• Initial Setup: 2 players, 1 tennis ball
• Execution: Player A stands with their back to Player B
• Player B throws a challenging tennis ball over Player A
• Player A catches the ball after 1 bounce

• Movement and reaction
• Footwork
• Always return to home base!

• Set up the situation twice.
• The first obstacle is a speed ladder through which you move sideways.
• Place two feet inside the speed ladder and one foot outside.
• Then you encounter three hurdles that increase in height from low to high.
• Jump over these hurdles.
• On the way, take a bag from the bucket with you.
• Which team will be the first to have all the bags on the other side and then sprint first to the other side?
• The final sprint may only be initiated when the last bag is placed!

• 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.

• Have the players stand in a line behind the baseline.
• The players make lateral shuffle steps one by one along the tramlines.
• Run along the net.
• Use an agility ladder.
• Repeat the series a few times.

• Sprint around the cones, always via the middle cone.

Description

• There is one tagger, and the rest of the players try to grab the elastic bands and eventually the tennis ball along two sides of the square.
• If the tagger tags you, you must put the elastic band back and try again.

Variations

• Make the game more difficult or easier by, for example, removing the tagged player from the game.
• Enlarge the square to adjust the game.

• 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.

• Have the players stand in a line behind the baseline.
• The players perform lateral shuffles one by one between the sidelines towards the net.
• Upon reaching the net, they jog along the net, between the sidelines on the other side.
• Jog back along the baseline to rejoin the line.
• Repeat the sequence a few times.

• Children stand in a line and run a lap.
• When the trainer calls the name of the player at the back, this player sprints to the front. For example: Player Red goes to the front.

• Jump - All children jump in place.
• Ground - All children touch the ground.

• Divide the players into groups of 2 or 3 and position them on the left side of the court.
• Give each player a tennis ball.
• At the start signal, the first player from each group runs with a ball to the right side of the court.
• Upon reaching the other side, the player places the ball outside the line and runs back as quickly as possible.
• The next player in the group repeats the action with his or her ball.
• When all balls are on the right side and the last player is back with the group, the relay is finished.
• The group whose last player returns first wins.

• Use half a court.
• Place cones on the baseline with a tennis ball on top.
• Place an equal number of cones at the net.

• Have the players run with the tennis ball to the opposite cone.
• Let them place the ball on the cone for 2 seconds.
• Have them pick up the ball again and run back to the starting cone.