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Tennis: Alternate shoulders on the side

Your tennis drills are extremely useful coaching tools.

Nail, Tennis coach

DESCRIPTION

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.

COACHING POINTS

In this drill, player strengthens shoulder muscles that are crucial for tennis. Many injuries happen in this area so daily strengthening and prevention should be a routine for any serious tennis player. It is important to use the correct weight - too much will make the player work with poor technique and compensate with different body parts, making the exercise ineffective.

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OFTEN USED WITH...

ABS Throw Overhead:

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.

Agility & Fitness

Backhand medicine ball throw drill:

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.

Agility & Fitness

Balance Throw & Catch:

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.

Agility & Fitness