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Tennis: Jump Rope Alternate Legs

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Nail, Tennis coach

DESCRIPTION

Player jumps on the jump rope. Player performs alternate footwork (left-right-left-right).

COACHING POINTS

Coach should explain that it is similar what players do on the tennis court so they shouldn’t jump too high over the ground but rather make quick low jumps.

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Jump Rope in and out:

Player jumps on the jump rope. Player makes one jump with feet close together and other jump with feet wide apart.

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Inside Outside:

Take push up position. Bring your knees as close to the chest as possible and come back. Perform the action as dynamically as possible. This exercise can work simultaneously on legs explosion and core muscles.

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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.

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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.

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