tennis fitness drills pdf

During this flight phase of the drill, reach forward with the left arm. In this post, I’m going to reveal my top 10 tennis drills you can perform without a court. 0000029314 00000 n 0000017272 00000 n endstream endobj 365 0 obj <>/Metadata 16 0 R/PieceInfo<>>>/Pages 15 0 R/PageLayout/OneColumn/OCProperties<>/OCGs[366 0 R]>>/StructTreeRoot 18 0 R/Type/Catalog/LastModified(D:20070905163740)/PageLabels 13 0 R>> endobj 366 0 obj <. 0000021479 00000 n %PDF-1.4 %�� All tests described are tennis-specific and can be performed on the tennis court or in a well-equipped gym. 0000001775 00000 n This is one of the best drills that can be performed on the agility ladder. There’s a good chance that there is a stroke or two in your game that you can improve. Agility Drills Ladder Drill (5, 10 and 5) 1. 0000026281 00000 n 0000025258 00000 n 0000026834 00000 n 0000221507 00000 n 0000009123 00000 n 100% Money Back Guarantee. 0000003740 00000 n It's really simple. 6. 0000026692 00000 n 0000009658 00000 n 21) • Endurance Training (pg. 0000025833 00000 n 0000018522 00000 n It can be even more destructive when you have bad technique and know you do, because your confidence in your game will be compromised. Push off with the left foot as it contacts the ground. However, it is possible, and there are many coaches and teachers who teach tennis very effectively with groups of up to 30 players at a time. September 2016.pdf. 0000029063 00000 n Never start another match cold or slow by following these simple plans in PDF, ... Rally Fitness Drills - $97 Value. All the videos were developed by expert authors Mark Kovacs, Paul Roetert and Todd Ellenbecker along with the United States Tennis Association (USTA). 0000008425 00000 n DOI: 10.19080/JPFMTS.2018.04.555629. Sprint to 10-yard line and back 4. 0000206176 00000 n 0000028640 00000 n 16) • Strength Training (pg. Some of the tennis-specific exercises my trainer and I incorporate into various workout routines to help improve overall strength, power, endurance, on-court movement– and to prevent common tennis injuries. 0000009352 00000 n Start at the beginning of the ladder with your left foot in the ladder rung and your right foot outside it. 0000007559 00000 n 0000000016 00000 n hޔ�LSg�Ͻ(��m� 0000206405 00000 n 0000002248 00000 n DOUBLES STROKE & STRATEGY Advanced players are invited to work on shot selection, competitive point development, agility and doubles strategy. 0000221916 00000 n 0000014478 00000 n 1550 0 obj <> endobj Fitness Drills for Tennis Players | Free Tennis Instruction. Ultimate Tennis Training Manual Tennis Conditioning Guide for Optimal Performance Todd Scott – ISSA, CPT Training Advisor, Men’s Fitness Magazine �LW��R�`�0�R �N�N�"ZZ�Z%�RD(>��L�Wa�0��0SjT�p�8�ˮ��Q#�_n��~ ��:8�+9 ��d%��Cy�-F�m��,��sf{@yKl��=��b��^��@�z��K�o\ǫ��s��V�VG�Ӑ�rqHK��8t��.�H�b7[Tn�~��g;�{�tI:b�� ۡ��[�|��e��f��+f� ��Ω�>��ŕ�(��F��o��t��h�)��ag�ӭ�Ad�5W��t��f��;�S��5��>�XJ�`�@�q�G�Ix.�ҤY�3$jK+�:�J:��]��Z�x&��#�㤎D��uͩ��}(z&B��&�^��5'��-L�q��0l��. 0000027897 00000 n 0000004766 00000 n 0000006785 00000 n 0000011555 00000 n 0000206247 00000 n 1550 72 There are three versions of cone alley, all with the same cone set up. During push-off, bring the right leg forward by flexing the thigh to a position parallel with the ground and knee at 90-degrees. 0000010866 00000 n 0000010631 00000 n When purchased through the Human Kinetics site, access to the e-book is immediately granted when your order is received. 364 0 obj <> endobj Success Tracking Chart - $97 Value. While we all love to improve our tennis game, there are times when the process slows down or becomes stagnant completely. 0000246632 00000 n 0000206079 00000 n 0000284345 00000 n 0000221536 00000 n xlathlete.com – Cone Drills Star Pattern – 3x’s 5 Yard Figure 8 Drill – 4x’s 6 Cone Drill – 3x’s 0000013082 00000 n Remember, a 1:3 work/rest ratio is the most realistic training for tennis. Mini Tennis Z-Ball. 408 0 obj <>stream 0000007263 00000 n 0000033337 00000 n 0000005230 00000 n 0000008989 00000 n 0000003315 00000 n Land on the right leg and immediately repeat the sequence on the opposite side upon landing. x�bb�d`b``Ń3� ��+> c$� startxref Tennis Fitness Drills. 0000004164 00000 n Biomechanically efficient technique is highly determinative of your tennis potential. Note: A fellow tennis fanatic who’s also a blogging expert (and knows how much money I spend on tennis!) #7 Sprints. 0000004813 00000 n ��i��o�[5�$7�L'ۻ�r��.�W��f �p��$�'�묍A2],.��_��[:�|]�oۄxͶ�6�b�P|��gU)��@H��Z�'��"�S3YN��j9Y�{2��=W`��,ZS�Conn�W�yki7�0k�^��W�g7��[�I��;u�Z��պ=/|�. 0000004522 00000 n Alley Drills – Movement and Agility Training Purpose: To provide tennis-specific conditioning that will improve lateral movement, agility, and footwork. 0000005506 00000 n 0000006980 00000 n 0000021935 00000 n 1621 0 obj <>stream _e�"S��Tf*2��Le�"S�pW�[ŻU��ZtW�+��Jw��]�tW�� ƞ��ƞ��ƞ��ƞ��ƞ��ƞ��ƞ��ƞ鄏��g�v��3�5ƴ]�-:�쐮_�xF�� 0 �� Tennis Workouts & Fitness Training. 0000003103 00000 n 0000220957 00000 n endstream endobj 1564 0 obj [/Indexed/DeviceRGB 1 1602 0 R] endobj 1565 0 obj <> endobj 1566 0 obj <> endobj 1567 0 obj <>stream Touch the 5 and 10 yard lines with your left foot and the goal line with your right foot Pro Agility Drill 1. The e-book for Tennis Skills & Drills is available at a reduced price and allows readers to highlight and take notes throughout the text. 0000063354 00000 n 0000021711 00000 n As well as boosting your agility fitness, training on an agility ladder will provide cardiovascular benefits. On the Road Training Manual Recognizing this, the USTA Sport Science Department has developed an On the Road Train-ing Manualto help players maintain, and even improve, strength and fitness while on the road or at home. 0000006281 00000 n 5 Fun Tennis Footwork Drills 1. The first version works on getting in and out of the backpedal with a slight angle. CARDIO TENNIS This high-energy fitness activity is welcome to all levels as it combines the best features of tennis with cardiovascular exercise. These drills demonstrate tennis to kids based on age, body size and skill level. How to cite this article: Garg I,Khurana S,Kadyan G,Tyagi P. Effective Conditioning Program for Junior Tennis Players.J Phy Fit Treatment & Sports. 0000033477 00000 n 0000143009 00000 n 0000005797 00000 n 0000005875 00000 n �oV��f�0��s�q��櫲�䁋��y��U;��C��!��T\v��ؕ��Fw�謟}��>!D[��_Շ �UYy�CJ(�� 0000168474 00000 n The losing team starts the next point at the baseline. So that you will have a better understanding, we have prepared a list of 11 fun tennis games for kids that are easy enough for you to play with them in your own backyard or neighborhood park. 0000004211 00000 n 0000008864 00000 n 0000027503 00000 n 0000206533 00000 n 0000205962 00000 n Depending on your player and their skill level, you may need to adjust the drills to keep your student challenged or to keep them from getting overly frustrated, which may lead to burnout. 24) • Altitude Training (pg. endstream endobj 1551 0 obj <>/Metadata 308 0 R/Names 1552 0 R/Outlines 258 0 R/Pages 307 0 R/StructTreeRoot 310 0 R/Type/Catalog/ViewerPreferences<>>> endobj 1552 0 obj <> endobj 1553 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageC/ImageI]/XObject<>>>/Rotate 0/StructParents 6/TrimBox[0.0 0.0 595.276 841.89]/Type/Page>> endobj 1554 0 obj [1555 0 R 1556 0 R 1557 0 R] endobj 1555 0 obj <>/Border[0 0 0]/H/N/Rect[66.9971 722.397 159.197 714.323]/StructParent 9/Subtype/Link/Type/Annot>> endobj 1556 0 obj <>/Border[0 0 0]/H/N/Rect[408.331 802.39 555.338 757.005]/StructParent 8/Subtype/Link/Type/Annot>> endobj 1557 0 obj <>/Border[0 0 0]/H/N/Rect[39.6408 802.59 331.92 753.585]/StructParent 7/Subtype/Link/Type/Annot>> endobj 1558 0 obj <>stream More importantly, biomechanical inefficiencies can lead to undue stress on the body and eventual injury. 0000206462 00000 n 0000003498 00000 n Sprint to 5-yard line and back 3. Sprint to 5-yard line and back 5. But if you improve your fitness, you will see huge improvements in your game, especially if you focus on your core. 0000005036 00000 n Join our Tennis Drills to practice the fundamentals, develop proper technique, improve consistency and build your confidence. 0000025341 00000 n “10-Ball Drill” (4 per court) Doubles teams on each side. Most are indoor tennis drills, so you can do them even when the weather isn’t cooperating. 0000002730 00000 n 0000142474 00000 n 0000012417 00000 n The team that wins the point comes to the net and feeds a ball (1 of 10) to the other team. Tennis, probably more than any other sport, places a premium on rotational strength, lateral quickness, and shoulder stability. %%EOF <<7BD24FDA7C8AC34F8D7935C5543525C3>]/Prev 530071/XRefStm 3103>> 0000206632 00000 n 0000000016 00000 n <]>> 10) • Power Training (pg. movement forehand volley serve serve return lob / overhead doubles drills fitness interview equipment strategy & tactics 1-handed backhand 2-handed backhand Age Group 6 … Being able to explode and sprint to one side of the court and back again is vital in tennis. xref 0000015065 00000 n 0000004729 00000 n 0000007503 00000 n Great soccer players need many different skills and traits (game intelligence, mental toughness, physical fitness, technique, etc.). 0000297139 00000 n Journal of Physical Fitness, Medicine & Treatment in Sports ISSN: 2577-2945. 0000246156 00000 n 0000006720 00000 n Learn everything there is to know about Tennis by watching organized video tutorials for FREE. 0000028383 00000 n 0000003535 00000 n 0000007724 00000 n c+�M��Md|4t��3��yc�O�.G�7�>�{�X֛x+��J��e�r��I�te�l��!��j�3�+ ��"$��u*��]�R��e��E��h��s�� :�� P��o}�� ,VU�6�/Q�쁂f�%(P*re!��>��e��I(cXlE��t ��m�0�E�82��U�z~鶣7��.2!� B��[��1x�CB��ҝ�*Bu�)�@�0! 5) • Speed & Agility Training (pg. 0000007609 00000 n Play continues until the team that has fed all of their balls wins a point. These drills will help improve your game so when you step on a court, you’ll perform noticeably better. 0000005752 00000 n This game is great fun, especially for children. 0 Practice these five tennis footwork drills and you’ll fly across the court. FITNESS TRAINING The following training drills are included in this section: • Flexibility Training (pg. Action Step:Rec… 0000206322 00000 n 10 Years & Under Drills. 2018; 4(1): 555629. 0000245893 00000 n Technique: • Start outside the doubles alley facing the net (Photo 1). Drop ins are welcome. 0000004676 00000 n 0000017172 00000 n Repeat this for 20 reps, 3 sets. 0000025803 00000 n SPEED, AGILITY, & QUICKNESS DRILLS 1 (Ron Jones, MS, ACSM Health/Fitness Instructor, Corporate Wellcoach) SAQ Drills: Most of the drills below are usually marked with cones, but you can use tennis balls cut in half or just about anything—just come up with a cheap target that you can see and that will do just fine. This drill works on getting in and out of this position with speed. 0000025393 00000 n Deficient technique will cause errors, especially in pressure situations. h��A ��v^��W�`�9�LO&I��^ ��sx��9` �a 0000001219 00000 n 0000005705 00000 n We have designed dozens of fitness drills just for you. 0000097540 00000 n 0000036037 00000 n ?_��М��0��.+�]@�}��ki�|�]�fJ��Ahn��p��f�P��jKٯ��B�N��6��pjYĸ.�}�R�Ϣ&t׼�>�kM Tennis requires so many components as performance, including strength, power, speed, coordination, agility, flexibility, and endurance. 0000004254 00000 n [F�v��t�d.Z��e�ٟJ�*{a4�Ec��C{U|�nW��sy씃�w�NxF4��ϓzdh�c�O�=uWȞ{��4��K1@�H��`��S��'m�S�� KN٨+�t��?M��BϗK�P4�MCm˾�l��g1�6@V ٩~f��ɿ � ? � �(��p8xu ��e��{��RBD0��V8A=N)��d��x ��oDO )�y��gܗ��)�C�Y^ԟ�O1�h|��?�*)��`f��H�8J��w��I@��`�/ �:� dR��y7n|��|�� `�Y+��Y��N��װ|��hzt�� U�c��=9��ۢ��\��,��$ 1�5-��3L͗��K��ܾ��v뉵̧��؍�L�ۛ3! 0000001744 00000 n trailer ing the fitness and power necessary to succeed as a high performance tennis player. Start in a two- or three-point stance straddling the middle line of a ten-yard space 2. �!o��,�)�K0��|A�0_�/��|A�0_�|��`�� X�:��GwϾ}=}�s)�RvWtWΫ˼��|��n�n�nt68� �Fg��lt68� �Fg��i�4x��@��X8�3>O��xl��s��~kn��ڲ��=��`FG��` /�� Now move your left foot to the outside of the ladder and bring your right foot into it. This means a player will work at maximum speed, then rest while three other players do the drill before starting the drill over. Attack and Finish . TENNIS DRILLS FOR KIDS Tennis may be a sport for individuals but, if you’ve written it off as a group exercise, think again. 0000029824 00000 n Download the drop in drill schedule here > QUICK LINKS -Membership Privileges-Membership Pricing-Newsletter-Gallery-Drop In Drill Schedule-Junior Program Offerings-Junior Program Brochure-Juniors Pricing-Personal Training Prices More Info > Contact Details Eastside Tennis and Fitness Club. 0000025583 00000 n Your core transfers the forces from the ground up to your arm and, ultimately, to your racket. 0000026805 00000 n The ability to transition in and out of a lateral shuffle is very important in sports like baseball, tennis, basketball and football. xref Many of them are tennis drills you can do by yourself, while some make use of an off-court partner. 0000038423 00000 n 0000007980 00000 n ~"?��5xCހ��m⒙%2�%y .��$�`!��X��Z%��r��Y�`V#�.a��g0�^B/��_��+O__OGGϞ=={z��ӳ�GO�nݔ� x�b```b``��o��π ��@Q�910T8��À��4t�,� i0�:��#�ϱ]A�Y��h�s��4a�_qM�'E.��fRR2��h�jr�R�&i�@��@��@Z��jTxY�,-x�v��ac� Ò\ŝlw�UX�s0�0l�0�h�"|((��-K$l_�!� w=/�nYp@0�1'��N �� :�J��f��H � ��>/Size 364/Type/XRef>>stream 0000013847 00000 n They set up an area with drills and games that are fun, but yet the child will be learning the fundamentals of tennis without even knowing. 1st ball is fed by a coach, with both teams starting at the baseline. %PDF-1.4 %�� • Shuffle (side step) into the court until both feet are over the singles sideline (Photos 2-3). Start at goal line facing up field 2. 364 45 0 0000021839 00000 n %%EOF I t can be quite a challenge to teach tennis in larger group situations such as schools. 0000003360 00000 n 0000295521 00000 n 0000267591 00000 n 0000221232 00000 n Cone Alley v.1. H�\�Qk�@��>�soH��m�� Q��)-��3�'�춻��\��f&w��6��p�Mp�p��lY��k�ϫ��9�c��2��?YU��g�y��ݭ��=�!v��]��p��n�rm8��V��籇]��w��!�|?��6W��K�i�6\ƺ ��O!��X��5�,��q�pl��1� H��W�nG}�W��b&��}�x� ��^kDD�aw(�S�BR��9�zH�56P�3}�:u�T��t�Jw�'��v��݅V��7]P��.蠂��MQ٢��d�~��W�_+�~��Wj�r=��2j|32��C]� I��F�m~kM�B3�L'��5W3�b��_-��Foƣ7q��(��t{x��m startxref This move Is great for improving your agility and cardiovascular fitness. endstream endobj 1620 0 obj <>/Filter/FlateDecode/Index[310 1240]/Length 57/Size 1550/Type/XRef/W[1 2 1]>>stream endstream endobj 1559 0 obj <> endobj 1560 0 obj <> endobj 1561 0 obj <> endobj 1562 0 obj <> endobj 1563 0 obj <>stream 0000013652 00000 n 0000011488 00000 n None of the tests require significant technical competence on the part of the player. 0000296368 00000 n 0000010471 00000 n Fitness Exercise - Interval Training on Running Machine; Tennis Fitness - How To Train For Tennis; Tennis Fitness - On Court Drill #1; Interval Training for Tennis (HIIT) Ferrer Discusses His Fitness Routines; Ferrer Fitness & Footwork - Change of Direction Speed Drill; Del Potro Fitness & Footwork Training; Module 8; Workouts - PDF Downloads 0000168745 00000 n 0000005271 00000 n Lateral Alley Drill - Agility and Movement Training MT-1 Purpose •Improve movement, agility and footwork • Improve tennis specific conditioning, when done multiple times and/or with other agility and movement drills Exercise Technique 1 23 Step Action Preparation Start outside the doubles sideline facing the net. While this is one set of tennis drills for beginners, it’s important to note that there are hundreds of other great tennis drills to get players started. 0000001559 00000 n 0000137978 00000 n Total Coaching Value: $1,085 . 5. 0000004367 00000 n To train for this, set up cones 20 metres apart, and count how many laps you can sprint in 30 seconds. Drills by Skill Level. 0000002059 00000 n 0000285027 00000 n trailer H�\��n�@D�|E/�E��,9v"y1�g> C�A�a��Oe�A�9��T�v��}7��44�0�S׷S�� ]��k�f��Z��K=&i|�_�p��!�*��7��tw�v8��$�1�a��{��=Ǐp ��2�^�6�bзz�^_�K�aO�6��S��1�b��)�m��u��?��v�[��%o�;��J~��U��eN�� Y��t(�P>��+�