Contact Help center
Soccer Soccer
HOME Tennis Drills Agility & Fitness

Tennis: Bicep Shoulder Tricep Trio

What a fantastic tool. I 've found a few drills that are unfamiliar,...
Wes, Rugby Coach

DESCRIPTION

  • Two dumbells needed- player to make a call on the weight they are comfortable with. 
  • One dumbbell in each hand.
  • Sequence is biceps curl into shoulder press and then overhead tricep extension. 
  • Reverse movements back. 

COACHING POINTS

Objectives: Strength, Fitness

READ MORE
READ LESS
OFTEN USED WITH...
Between the legs | Agility & Fitness

Between the legs:

The coach rolls the ball in different directions, whilst the player moves with shuffle step and let the ball roll through the legs.

Agility & Fitness
Bicep curls | Agility & Fitness

Bicep curls:

  • Player needs 2 dumbells, one for each hand. Weight to be determined by the player.
  • Player performs biceps curls at the same time by folding arm in at the elbow and moving hand toward bicep. 
  • Controlled movement

Agility & Fitness
Balancing on the outside leg | Volley Drills

Balancing on the outside leg:

Player stands on his/her right leg on the service line. Coach feeds balls to the player's forehand side. Player hops to the ball on one leg and hits a forehand volley back to the coach.

Volley Drills
Balanced squats | Agility & Fitness

Balanced squats:

The player stands on balance platforms, and performs regular squats, while maintaining balance.

Agility & Fitness
2128325
1011

SIGN UP NOW FOR FREE

  • search our library of 500+ soccer drills
  • create professional soccer coaching plans
  • or access our tried and tested soccer plans
MORE Passing and Receiving DRILLS
/drills/ Tennis/ Agility-Fitness /categoryDrills_21.jsp

JOIN SPORTPLAN FOR FREE

  • search our library of 500+ soccer drills
  • create your own professional coaching plans
  • or access our tried and tested plans
LATEST FROM THE BLOG
Introducing Coaching Trends: Expert Insights Across 9 Sports

Introducing Coaching Trends: Expert Insights Across 9 Sports

Discover our new Coaching Trends section - in-depth articles covering the latest tactics, techniques and innovations across Football, Hockey, Cricket, Rugby, Netball, Basketball, Tennis, Handball and Volleyball.

March 9th, 2026
|
Sportplan
Banish Your Coaching Nightmares with Sportplan

Banish Your Coaching Nightmares with Sportplan

Save yourself a scare this Halloween and ensure your session runs smoothly. No chaos, no fright, just structure.

October 30th, 2025
|
Cam Hughes
The 2025 British & Irish Lions Tour: What To Expect

The 2025 British & Irish Lions Tour: What To Expect

As the Lions tour approaches with their first tour game this Friday against Argentina, we look ahead at what the fans can expect to see from both sides as the tour in Australia approaches...

June 18th, 2025
|
Cam Hughes
VISIT THE BLOG TO READ MORE
Soccer DRILL CATEGORIES
1 v 1 skills Drills Agility Drills Conditioned games Co ordination Drills Crossing and Finishing Drills Defending Drills Dribbling Drills GoalKeeping Drills Heading Drills Passing and Receiving Drills Possession Drills Shooting Drills Technique video Drills
1 2 3

Sportplan App

Give it a try - it's better in the app

SPORTPLAN USES COOKIES

Sportspeople like cookies too! By continuing to browse, you are agreeing to our use of cookies. More info

Privacy Policy
We are committed to privacy and support current industry initiatives to preserve individual privacy rights on the Internet. Protecting your privacy on-line is an evolving area and this website will constantly evolve to meet these demands.


Cookies
Some of our web pages utilise "cookies". A "cookie" is a small text file that may be used, forexample, to collect information about web site activity. Some cookies and other technologies may serve to recallPersonal Information previously indicated by a web user. Most browsers allow you to control cookies, includingwhether or not to accept them and how to remove them.

Some cookies are necessary for the operation of our website, if you choose to block them some aspects of the site may not work for you. Non necessary cookies are only set when you have given your explicit consent to their use. Such cookies included those set by our statistics package Google Analytics.

We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. We also share information about your use of our site with our social media, advertising and analytics partners who may combine it with other information that you've provided to them or that they've collected from your use of their services.

More info
X
Soccer POPULAR SEARCH TERMS
YOUR SESSION IS STARTING SOON... Join the growing community of soccer coaches plus 500+ drills and pro tools to make coaching easy.
LET'S DO IT