Tennis: Internal rotator drill

Sit close to the wall and put feet up on the wall. Lift your upper body and start throwing the ball overhead against the wall. Player has to maintain straight upper body to make sure that core muscles are working all the time. On the other hand, player also works on shoulders while throwing the ball.

Player stands close to the wall on the balance platform. Player throws medicine ball off the ground into the wall. Player tries to keep balance all the time. This exercise is a great tool to improve many physical skills at the same time. Player can work on balance, strength and power during the warm up time.

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

Player stands next to the ladder. Player alternates legs while stepping in and out of the ladder. This drill is a great exercise to improve speed and agility of the tennis player.

Player lays down on the ground on the back. Player keeps legs bent at 90 degrees and keeps them in the air. Player moves legs from side to side without touching the ground and keeping their back flat.

Cones are set in front of the player inside the service boxes The coach alternates feeding to the forehand and to the backhand The player makes a split step over the cones, executes a regular volley and recovers behind the cones to start the action with the other volley too.

Player keeps weights in hands on the sides of the body. Using shoulder muscles player alternates lifting arms up and recovering to the starting position. It is important to control the movement all the time.

Lie on floor, with one leg at 90° across the body. Arms stretched wide. Bring the outside arm to the inside arm, turning the head at the same time. Repeat 10 times and then switch sides.

Player uses a resistance band. Player keeps the band in one hand and performs outside move to the side.

The player lays down the on the ground, who then slightly lifts straight legs up and keeps them in the air as low over the ground as possible.

Player sits sideways on the ground with legs in the air, and the coach throws the ball to the left side.The player catches the ball, turns upper body and throws the ball back. 

The player sits down on the ground with medicine ball. The player imitates backhand movement, turns with the ball and throws it against the wall.

Player stands on balance platforms. Player imitates groundstrokes without stepping on the court.

Player stands on balance platforms, one under each foot. Player keeps straight legs and reaches for toes. Try to maintain this position for 20 seconds.

Player stands on a balance circle on one foot. Coach throws the ball to the player who catches it whilst balancing and passes it back.

The coach stands in front of the player, and alternates throwing to the right and left side. The player jumps, catches the ball and keeps the balance on the outside leg. The player then repeats this pattern on both sides.

3 cones are set behind the player on the right side. The player takes one ball and jumps backward on right leg toward the cone. The player places the ball on the cone and repeats this pattern to the rest of balls/cones.

The player stands on the balance platforms. Cones are set around the player, with the player's goal to touch each cone separately without falling off the platforms. Balance platforms work best with this drills. If coaches don't these though use your creativity to find an alternative (stand on a bean bag for example). The important thing is to use something that is SAFE to stand on and ideally forces the kid to test their balance.

Player jumps on jump rope using only left leg. Player performs 2 jumps on each side of the line. Player moves forward and at one point starts to moving back.