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Tennis: Quick Sprint on the Ground

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DESCRIPTION

  • Player takes up a plank position, with their hands on the ground.
  • Player alternates bringing left and right knees up to the chest as quickly as possible.

 

COACHING POINTS

  • In this drill player strengthens core muscles.
  • Having a solid core is necessary to not only generate powerful shots but also to avoid many injuries that can occur while playing.
  • This exercise is a simple way to improve this important physical factor. A few sets of 30-60 seconds work during the warm up will have positive impact on the players development and also on the quality of their physical preparation for the current session.

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OFTEN USED WITH...
Racquet And Feet Rally | Rally Drills

Racquet And Feet Rally:

Players rally together, but instead of both players using the racquet, one player uses their legs and feet to control and kick the ball over the net, while the other player does use their racquet before swapping.

This exercise is a great tool to have fun while working on co-ordination skills and also helps players improve their ball perception abilities.

Rally Drills
Pull up weights | Agility & Fitness

Pull up weights:

The player slightly bends knees and maintains straight upper body. The player keeps dumbbells in both hands and perform pulling action with both hands at the same time.

Agility & Fitness
Necessary Splits | Movement

Necessary Splits:

  • Player performs split step jumps forwards between the cones.
  • Once they reach the end cone, they will turn and repeat this back to where they started.

Movement
Horizontal Scissors | Agility & Fitness

Horizontal Scissors:

Lay on the ground. Keep your legs straight. Lift your legs and do horizontal scissors. Make sure that lower back is touching the ground.

Agility & Fitness
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