Tennis: Cone Warm Up

Player uses a resistance band. The player stands sideways on the right leg With resistance band outside of the left leg, player performs movement to the side and recovers

Get the player to stand on balance platforms in a close stance. The coach then throws a medicine ball to the backhand side. The player should then imitate a backhand by throwing the ball back to the coach.

Player performs a regular lunge.  After lowering their body, the player turns and touches the back heel with their hand.  Repeat action, alternating sides.

Set up 2 hurdles slightly wider than shoulder width apart.  Player performs crossover jumps with left leg. Player jumps between the hurdles with right leg and lands on left leg outside the hurdles. Player keep balance on left leg. Right leg is always the leg between the two hurdles. 

Player stands between the hurdles. Player jumps over the right hurdle and lands on the inside leg (left). Player jumps back to the starting position and performs another jump over the second hurdle. Player lands on the inside leg (right).

Set 2 hurdles up slightly wider than a person. Player stands between the hurdles. Player then jumps to the side using both legs and lands on outside leg. Player keeps balance and jumps back to the middle and then jumps over the other hurdle landing on the outside leg.

The player stands on the left leg on the balance platform, who tries to maintain balance without stepping on the court.

The player stands next to the ladder and jumps using only their right leg. The player jumps inside the ladder, to the right, inside the ladder, to the left. The player performs this pattern through the whole ladder.

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

The player stands on the balance platform close to the wall and keeps medicine ball in hands. The player performs front throws as fast as possible to develop strength and power of upper body.

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.

Players throw basketball to each other. Players use overhead motion to warm up their shoulders. It is important to start slowly (shorter distance between players) and then progress to faster throws (longer distance between players).

Coach stands in front of the player. Coach and player throw basketball/medicine ball to each other alternating forehand and backhand throws from the open stance.

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

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

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. 

Player lays down on the ground. Player performs bicycle action to work on core muscles.

Player takes the push up position and places the legs on the gymnastic ball. Player brings the knees to the chest by rolling the ball on the court.

Coach and player stand in one service box. Coach throws random balls around the box. Players sprints and brings the ball down to the court with racket as quickly as possible.

Player keep dumbbells in both hands. Player lifts up both arms at the same time. After reaching shoulder level player comes back to the starting position.