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Tennis: Jump sprint

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Start straight, jump into a squat jump then immediately drive out into a sprint. 5 efforts; 70, 80, 90 and then 100% twice.

Ramp effort to get them ready for the session/ a match.

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Keeping low one leg squat:

Lunge forwards, then take the weight on just the front foot, staying low before bringing the back foot level with the front foot but still off the floor. Arms out in front for balance. Stay balanced on one foot, before bringing the other foot through to become the new front foot in a lunge.

Agility & Fitness

Left First Sidestep Ladder:

Player stands sideways to the ladder. Player moves sideways putting left foot first and adding right foot after. Player tries to do this pattern as fast as possible.

Agility & Fitness

Ladder High Knees:

Player goes through the ladder. Player brings one knee at a time as high as possible. Quickness and proper movement are priorities for this exercise.

Agility & Fitness

Ladder Both Heels Side:

Player goes through the ladder. Player keeps arms on the sides of the body. Player alternates kicking hands while moving heels up and to the side.

Agility & Fitness

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Tennis

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