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Tennis: Lunge with resistance band

Your tennis drills are extremely useful coaching tools.

Nail, Tennis coach

DESCRIPTION

Tie a knot in a resistance band so that there is a hoop at one end big enough to fit around a person.

Fasten the resistance band to the net post. Have the player step into the hoop.

Walk out until it is stretched.

Lunge forward towards the net post, then push off back to standing and use the other leg. Hands stay on the hips, can't use them for drive out of the lunge.

COACHING POINTS

Posture is important- stay upright, even with the band pulling forwards.
Knees at 90°
The band will accelerate the lunge and so sticking the front foot firmly and at the right angle is important.

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OFTEN USED WITH...

Lunge and elbow to floor:

Player starts in a plank position on their hands. Bring their right foot out to the side and level with their hands. At the same time drop the arm nearest to the foot so that the elbow touches the floor at the same time.

Push off the front foot and walk the hands forward to get back into a lunge position.

Agility & Fitness

Non-Dominant Warm Up:

Players rally up and down the middle of the court while standing on the service line using their non-dominant hand, looking for as much control as they can get.

Rally Drills