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Tennis: ABS Ready For The Strokes

Your tennis drills are extremely useful coaching tools.

Nail, Tennis coach

DESCRIPTION

Player lays down on the ground on the back.
Player keeps legs bent at 90 degrees and keeps them in the air.
Player moves legs from side to side without touching the ground and keeping their back flat.

COACHING POINTS

Abdominal muscles are really important for tennis players. During every stroke, players have to prepare and execute the shot by coiling and uncoiling their upper body.
It simply means that a player has to strengthen their core muscles to not only generate more power for the strokes but also prevent possible injuries that occur while executing many turns in a row.
In this drill, the player has to focus on keeping muscles tensed and to try keep the legs all the time in the air.
If it is not possible, players should put the legs on the ground on one side and then move to the other side.

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OFTEN USED WITH...

1 High 1 Low - Backhand:

In this exercise, the coach feeds all the balls to one side. The player's goal is to alternate shots with higher and lower trajectory over the net, firstly hitting a high shot, followed by a low shot, and this is repeated.

Forehand & Backhand Drill

2 in 2 out ladder:

Player stands next to the ladder. Player alternates legs while stepping in and out of the ladder. This drill is a great exercise to improve speed and agility of the tennis player.

Agility & Fitness

All About The Legs:

Cones are set in front of the player inside the service boxes
The coach alternates feeding to the forehand and to the backhand
The player makes a split step over the cones, executes a regular volley and recovers behind the cones to start the action with the other volley too.

Volley Drills

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

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