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Tennis: 2 in 2 out ladder

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Nail, Tennis coach

DESCRIPTION

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.

COACHING POINTS

To improve fitness and speed of player look to increase intensity by encouraging the player to work harder during random 30 seconds intervals over 5 mins.

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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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Horizontal Scissors:

Lay on the ground. Keep your legs straight. Lift your legs and do horizontal scissors. Make sure that lower back is touching the ground.

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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

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

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