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tennis

Welcome to the tennis section of Yoursportplanner. The right workouts, drills, dedication and fun are the key to success. Currently, we offer 70 tennis drills and 3 tennis workouts created by tennis coaches.

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    • 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.
    • For each player, complete the course as fast as possible. Keep track with stopwatch.
    • Player keeps face facing the fences while making a full circle around each hat. Shuffles/runs to the next hat.
    • At the double line of pawns, the player jumps over them with both feet.
    • Runs as fast as possible through the six pawns facing pawn 7 at the finish line.
    drawing Course speed
    • The player stands in the middle of the backfield.
    • His/her racket is on the back line.
    • Five tennis balls are scattered around.
    • The player runs as fast as possible to the balls and brings them to the racket one at a time.
    • How fast are all five balls on the racket?
    • Use a stopwatch to keep track of time.
    drawing Quick game - warm up
    • 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.
    drawing Pyramid
    • Four balls are indicated at random.
    • There is a pot on each side of the court.
    • If a Forehand is played, the Forehand pot must be tapped.
    • If a Backhand is played, the Backhand pot must be tapped.
    drawing Forehand-backhand
  • Put the players in a row next to each other.
    About 1 meter in front of them on the ground is a tennis ball.

    • Have them put their feet slightly apart.
    • Quickly run -dribble- in place.
    At the trainer's instruction they do while dribbling:
    • Hands on knees.
    • Hands on toes.
    • Hands on shoulders.
    • Hands forward.
    • Hands in the air.
    • When the trainer calls Ball!, they grab the ball as fast as they can.

    • Repeat and throw the commands interchangeably for variety.
    drawing Warming up
    • Have the players line up on the baseline.
    • Between the sidelines are 7 pawns.
    • Have the players shuffle around the pawns one at a time. Important that they keep their faces toward the net.
    • So they shuffle sideways forwards and backwards.
    • Arriving at the net, they jog along the sideline back to the baseline and rejoin the group.
    drawing Footwork shuffle rounds
    • Have the players line up behind the baseline.
    • Have the players do side shuffles one at a time, between the sidelines, toward the net.
    • Arriving at the net, they jog past the net, between the side lines on the other side and back along the baseline to rejoin the line.
    • Repeat the exercise a few times.
    drawing Footwork side shuffle
  • The children themselves play the ball up underhand or overhand and try to rally straight through the amount indicated on the game cards.
    • A 4 is four passes
    • A picture (jack, queen and king) counts for 5
    • An ace is for 2
    • A joker is a lucky card, they just have to play on that, as it counts for 1. It must be in, of course.
    • Place hoops at the back line.
    • Each player own racket and ball.
    • The player holds the racket horizontally in front of them with the elbow bent and taps the ball up a bit.
    • Then let the ball bounce along the racket on the ground in the hoop and in the bounce pick up the ball again to tap it back up a bit.
    • Do this 10 times.

    • Then they will do the same exercise walking to the net.
    • Turn around and return to the hoop.
    drawing tap & bounce hand-eye coordination
As an enthusiastic coach and passionate tennis trainer, you'll find the ultimate resource for training exercises, tactical insights and tools to create effective workouts. Whether you work with youth or adults, beginners or experienced players, Yoursportplanner provides you with all the information and tools you need to achieve your goals in the sport you love so much. Don't hesitate and proceed quickly to put together your tennis workouts and improve the performance of your tennis team.

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