Encourage your player to move around as the ball moves to make sure they can keep the dribble going. Lift with your glutes until you form a straight line from your shoulders to your feet. Use them as a guide so that you and your students have an enjoyable and valuable time on the court. Rotate the hand so that it arrives by your side with your palm facing up. This is not a good idea, as many players find out the first time they play an opponent with a consistent push and good spin variation. Most players who’ve been playing for some time take it for granted; however, hand-eye coordination is a key fundamental and critical to any player’s success. Repeat this process for their backhand and then ask them to switch positions with you. Have your player stand at the center of the service line, ready for a forehand or backhand. The player should use a Continental grip for the volley and should choke up to just above the handle to give the player better control of the racquet face. The parallels to tennis basically speak for themselves, and the regimen accordingly cultivates explosive bursts of energy. To start, have your player hold their racquet in their dominant hand face-up, like a frying pan, and have them place a tennis ball on the face, or strings of their racquet. RBG, as she’s affectionately known, receives lots of attention for her long-term commitment to a sensible workout routine, one that includes TRX suspension training. In this next tennis drill, which is excellent for beginners and kids, we’ll switch things up a bit. Group lessons - 90 to 120 minutes - five times per week (weekdays) Tennis training consists of approximately 10% instruction and 90% repetition. Watch Listen Up: Interview With Alexa Graham of #1 UNC Women's Tennis, Watch Listen Up: Interview Pepperdine Women's Tennis Graduate Student Jessica Failla, Alexis Ohanian Sports 'Greatest Athlete' T-Shirt After Serena's QF Win, Analyzing Australian Open Quarterfinal Matchups, Plus Tournament Predictions, Australian Open Fan Gives Nadal the Finger, While Yelling During Second Round Match, Australian Open Preview, S.I. As such, this drill removes most of the complexity from hitting a groundstroke so you can focus on proper technique while keeping your student mostly stationary and making it easy for you to make contact with the ball. In-depth Resources Learn with comprehensive resources to help you improve your game. Confidence is key for new players, so encourage them to keep trying and assure them that if they practice frequently, they’ll have it down in no time. You should stand slightly in front and 4-6 feet to the side of the player with a basket of balls. It’s important to stress that they shouldn’t swing at volleys, as this is a tendency for beginners. Don't fret. Maintain a straight line from your head to your feet. The above workout is a great full body workout for women that can be used regardless of your goal. You can make this drill increasingly difficult by alternating forehands and backhands and then not telling them which direction you’re going to toss the ball. Once they’re ready, toss one tennis ball at a time so that it bounces in front of the player, about waist high, and have them hit their groundstroke. Hopefully, you enjoyed these drills and found them helpful. Our beginner plan is designed for people who are relatively new to the sport and looking to take on a challenge to build fitness and improve overall health. After each shot, the player should return to the service line. Next, we’ll take the simple forehands and backhands drill, and add a ball toss, which will force your student to start judging ball speed, move their feet a little and focus on their timing. Raise the medicine ball in one hand to a position of 90-degrees shoulder abduction and 90-degrees elbow flexion with the arm rotated so the forearm points to the ceiling. Pull the Swiss ball toward you while keeping your hips elevated. The sample weight training program laid out above is a pretty damn perfect beginner workout routine. For example, hold a dumbbell in each hand and perform forward and backward lunges. For you, this may feel like the same drill as the last. The goal is for the player to consistently toss the ball in or within a few inches of the basket. The backhand can be awkward for some players at first and particularly hard on their arm, so be sure to encourage them to use two hands at first if their arm isn’t strong enough to support the racquet. In this article, we’re going to look at the following 12 essential tennis drills for beginners and kids. For this next drill, you’ll need to position your player at one end of the court at the center of the service line, where the center service line and service line connect. Day 1: Chest, Shoulders and Triceps; Day 2: Back and Biceps; Day 3: Legs In this final drill, we’re going to introduce our students to the all-important split step, which will help them gain their balance before hitting a volley so that they can quickly move in the direction of the ball to hit a forehand or backhand volley. Early Sampling: Which is Better? Join our community of tennis players and participate in the conversation. Once the player has begun to develop a solid feel for their toss, you can move onto this drill to help them develop a proper service motion. As coaches, players and parents realize this they want to get their players involved in a strength and conditioning program, often at younger and younger ages. Simplefit Beginner Routine. Then, have them slowly start moving the head of the racquet up and down until the ball begins bouncing on their strings. Home > Drills > Drills for Beginners & Kids, Improve your game alongside our community of tennis players. Place your legs straight on top of a Swiss ball. This is a great core exercise for every tennis player, as it strengthens the obliques, abs and hip flexors, and at the same time, it stretches the lower back, IT-band and chest. With a set of dumbbells you can perform exercises to help build the leg strength necessary for the rigors of tennis. A great way to do this is to teach players how to run the lines of the tennis court. All lesson plans are structured to fit into a one-hour time frame. In many cases, the player will need to bend their knees and get low, so that their racquet and head are about level with the tennis ball when they’re hitting it. Lift your arms off the ground a few inches while driving your shoulders down and back. That’s a lot to put together when you’re first starting. WORKOUT PLAN Tennis Lesson Plans | In this section you will find tennis lesson plans which represent the way we conduct our own classes. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Topics: In this variation, you’ll gently toss a tennis ball toward the player so that it bounces in front of them about waist high. Conclusion. To formulate a training program for tennis, you need to consider how the game is played. Early Specialization vs. Lie on your stomach with your arms out to the sides, so your body forms a T. With your thumbs facing up, lift your arms off the ground a few inches and squeeze your shoulder blades together. You’ll want to position yourself in the same way as the previous drill. Where in the last drill the ball was barely moving and simply bouncing in front of the player, this drill forces the player to judge the speed of the ball and slowly adjust their footing to help ensure they can make contact with the tennis ball. At this point, you should be able to assess whether a player feels comfortable with the strokes. This is an effective full-body stretch that integrates the upper and lower bodies, which is … Stand in a upright position with feet shoulder-width apart and face the rebounder or partner. Your email address will not be published. During this drill, you can stress the importance of footwork to help position yourself to catch the ball at about waist height to ensure a consistent stroke every time, no matter where they are on the court. Discussion Boards Join the conversation with other members of the community. After the prescribed number of repetitions, move your arms forward, forming a Y. In my article, running the lines in tennis, I cover the complete drill. It’s simple, … | For this drill, we’re going to start the player at the service line rather than the baseline to make the idea of hitting a serve less daunting. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Here's Why, 15 Cutting Edge Exercises From the Best Players in the NFL, Tennis Recruiting: Official vs. Unofficial Visits, 3 Bad Consequences of Playing a Sport Too Much, One on One with Jack Sock at the U.S. Open, Grand Theft Auto Online: New Details Revealed. They have over 1,000 free workout routines, plus complete 30- to 90-day fitness programs that include meal planning, workouts, tips and more. Have your students stand at the center of the service line, ready for a forehand or backhand. The Dribble. With a dumbbell in each hand or a bar on your back, lunge backward with your left leg and return to starting position without putting your foot back down (one rep). Depending on the type of tennis racquet your player is using, it might be helpful for them to choke up a bit on the handle to make the drill a bit less harsh on their wrist and forearm. The ball should move toward the ground and then bounce back up so that they can continue hitting until they get a nice consistent dribble going. It … Tennis players: STACK Expert Dean Hollingworth prescribes a workout that promises to get you in shape and add strength and power to your game. For this drill, the player won’t need their racquet, so you can have them place it to the side. Have them practice making this a smooth motion until they feel comfortable, and you think they’re keeping proper form. Moving forward or backward to ensure you can make contact with the tennis ball at an ideal height. As a result, when teaching a beginner or young student, it can be extremely beneficial to start with a toss. To … Once it starts bouncing, have them keep it bouncing for as long as possible. | Have suggestions for other tennis drills for beginners? Again, have your player hold their racquet in their dominant hand and a tennis ball in their opposite hand. High-Intensity Interval Training – This popular cardiovascular workout alternates between 15-second intervals of intense anaerobic exercise and 15-second recovery periods for anywhere from 7 to 12 sets at a time. One of the biggest challenges for new players is judging the speed and depth of a tennis ball that is coming toward them – something experienced players take for granted. | If you're holding the handle with your right hand, move your right leg back. Seeing how your student performs at this drill will help you identify their basic level of skill. Before you start the drill, it can be a great time to explain the different grips and have them find one that feels natural. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. Hold a barbell with an overhand grip in front of your thighs, with your hands shoulder-width apart. It’s also slightly more challenging to catch the ball than using their hands. Try to jump straight to hitting groundstrokes from the baseline with a beginner, and you’ll likely see them flailing and frustrated before long. Already love tennis and need some cardio? Between moving their feet, switching to the proper grip, and judging the depth of the ball, many beginner tennis players will find this challenging yet doable, which is where you want your player to be. Keep track of how many you can hit over the net to make a game out of it. The push is not a glamorous stroke and tends to get ignored by new players. Have each student “spread their wings,” and then have them drop their dominant arm’s elbow and raise their tossing hand to form the “trophy pose.” They should create a clean line that stretches from the hand of their tossing arm down through the shoulders to the elbow of their dominant arm. Train Like a Tennis Player with This Conditioning Workout by: Luke Andrus Fitness August 29, 2016 Anyone who has played or watched tennis knows that full-body strength and agility is key. Handwalk. You can make a game out of it by awarding 3 points for making it in the basket, 2 points for hitting the basket, and 1 point for missing the basket completely. With a basket of balls, head to the service line on either side of the court. Next, you’ll want to toss a ball that forces your students to move back to be able to hit their shot. Improve your game with premium instruction that provides you with step-by-step video training. What's so special about this workout routine for men? Cycling training plan for beginners. Next, position your student to serve into the deuce court, or just to the right of and behind the center service line. However, I typically won’t introduce the split step just yet. A typical point in a match involves several "emergencies," which you must respond to at a … Tennis Evolution a website founded by the former top 100 ATP Pro Jeff Salzenstein. Being able to explode and sprint to one side of the court and back again is vital in tennis. 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