Player keeps dumbells in front of the body. Player moves dumbells to the ankles while keeping them close to the body. Player uses lower back muscles to come back to the starting position.
In this drill player works on lower back strength. Serve puts a lot of pressure on this area so players have to perform fitness activities based on lower back exercises to improve serving action and avoid injuries. Coach should make sure that players keep the upper body straight to guarantee the best results of this drill.
On-court coaching is now fully legal, technology continues to advance, and the ATP calendar evolves. Here's what tennis coaches need to know for 2026.
Tennis demands a unique combination of endurance, power, agility, and flexibility. Physical preparation determines how long careers last and how players perform when it matters most.
Ecological dynamics is transforming tennis coaching. This constraints-led approach develops adaptable, creative players who can solve problems in competition, not just execute drilled patterns.
Register for FREE and get coaching tips, top drills, session and more every week!
