tennis

• 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

• 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.

• 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.

• Start with one tagger who is designated.
• The remaining players have a few seconds to run away.
• When the tagger touches someone, they form a chain by holding hands.
• Once the chain consists of four taggers, they split into pairs.
• The pairs try to tag the other players.
• The game continues until only taggers remain.

• Position the players in pairs, one behind the other, facing the wall.
• One tennis ball per pair.

• Player 1 stands closest to the wall and starts by throwing the ball against the wall.
• Player 2 catches the ball.
• Meanwhile, Player 1 moves back via the right side and then catches the ball that Player 2 has just thrown against the wall.
• Repeat at least 20 times.
• Make the exercise more challenging by catching the ball in a small cone.

• 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.