Tennis Training

Are you looking for tennis training ideas and exercises to help you on the court? From workouts to tennis exercise tips for footwork as well as overall strength, let us provide the tips and support.

Co - ordination / Skills

Eye - Body - Brain, is the way we want to have our co-ordination and skills. Unfortunately many of us see the ball, and our body takes too long to react to it passing us. This area can be improved by developing what is called your motor skills, so that you see the ball, and your body automatically positions itself in the correct place.

With a complete variety of situations you can be in for a ball to pass you, you need to work on improving your total body, to react as one fast efficient machine.

Ladder Drills

Used to gain speed in footwork, lay out a rope ladder, or chalk out an area with approximately 15 inch squares. Combining ladders so that you go both forward and side ward's, will give you rapid results. The numbers indicate the order to run in.
 

1

2

3

4

5

6

Single leg run

Aim to run on the ball of your foot, without catching the rope or chalk lines.

= Left foot = Right foot



 1

 2

 3

 4

 5

 6

 7

 8

 9

 10

 11

 12

Double leg run; aim to run at speed through the rope ladder, pumping with your arms.

= Left foot  = Right foot



1    2

3    4

5    6 

7    8 

9    10

11  12

Double side step

Run through the ladder in a sideways direction, with either double or single leg. = Left foot = Right Foot



 

6

12

    18

2

1

4

5

8

7

10

11

14

13

16

17

Ickey Shuffle

As with the double run, but this time every third step comes outside the rope.

= Left foot = Right foot

 

3

9

15


 

1

2

3

4

5

6

Cross over's

Side step through the rope, taking your leading leg both in front and then behind the trailing leg. = Left foot = Right foot

By performing these drills in both directions, you will soon realize that you are better on one side than the other. Aim to work on your weaker side for greater improvements in your game.

Finally, check our advice on some specific drills to help your hand eye co-ordination :

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