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Tennis: Keeping low one leg squat

Sportplan has been very helpful in guiding me through my first year...

Bill, Newly qualified coach

DESCRIPTION

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.

COACHING POINTS

Knees at 90° in the lunge
Don't take the weight on one side when using just one foot, weight should stay central.
Stay low as possible the whole way through. If this is too difficult they can rise up when the feet are level, before going into the next lunge.

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OFTEN USED WITH...

Inch worm:

Hands to your toes. Slowly walk them forward out into a plank position. Hold for a second. Then walk the feet in using little steps to meet the hands.

Agility & Fitness

Jump sprint:

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.

Agility & Fitness

Knee Left Side Pass:

Player kneels down on the ground in a sideways position. The coach tosses a medicine ball to the player. The player catches, turns and throws the ball back by using upper body rotation. This exercise is a great tool to improve backhand stroke by learning how to generate more power without using lower body.

Backhand Drills