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Tennis: Legs to the sky

I have used many of the tennis drills and as a result my two High...

Linsent, Tennis coach

DESCRIPTION

The player lays down on the ground. The player keeps legs straight and performs legs raises.

COACHING POINTS

In this drill, the player strengthens lower abdominal muscles. Strong core is responsible for balance and power generation in tennis so it is important for players to work on this area systematically. Many times players work mostly on upper part of abs using typical crunches and they forget that strong core is not based only on this part. Players should perform 10-30 reps depending on individual goals and part of the season they currently are.

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RELATED PLANS...

Sending and receiving low balls

Help your players to reach low balls and then send their own with this session, working on the right technique and thinking tactically, for the right moment

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

Necessary Splits:

Player performs split step jumps forwards between the cones.
Once they reach the end cone, they will turn and repeat this back to where they started.

Movement

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

Lower back with weights:

Player keeps dumbells in front of the body. Player moves dumbells to the ankles while keeping them close to the body. Player uses lower back muscles to come back to the starting position.

Agility & Fitness

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