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Drills For Tennis: Warm Up Drills

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Drills For Tennis: Warm up and cool down


     Warm up 
      Any sport activity should be preceded by a kind of warm up. Tennis is no exception. An effective warm up increases body temperature, allowing muscles to work effectively, gets the heart and lungs ready for activity and wakes up the nervous system, preparing it for exercise. Despite popular belief warm up should NOT include any kind of static stretching, because long stretching (15 seconds or more) improves elasticity but it reduces the amount of power the muscle can generate, for this reason all static stretching exercises and drills for tennis should be done after the training program as part of the cool down routine.
      Warm up should start with 5 to 10 minutes of slow jogging or jumping rope, followed by exercises like shoulder rotations (forwards and backwards), wrist rotations, side steps, crossover steps, high knee lift, lunge walk and short sprints. The best way to do these exercises is on a distance of 10-15 meters (back of the court to the net) with a jog back recovery. 3 to 5 repetitions for each exercise should be enough. You can also include, especially with younger players, some stroke simulation with or without the racket as a part of drills for tennis. 

      Cool down
      Same as warm up, the cool down is a very important routine, it helps your heart rate and breathing return to normal, helps remove waste products (like lactic acid) from your muscles, and it helps the muscle prepare for the next session. Cool down should follow every training program, and should include at least 5 to 10 minutes of slow jogging followed by a session of static stretching.

 

Drills For Tennis: Two players mini tennis


This exercise from drills for tennis should follow the warmup routine. Players A and B start playing from the service line, playing short balls with lot of spin, they should hit with a swing shorter then normal, carefull at the tempo trying not to make mistakes. 




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Drills For Tennis: Four players mini tennis


This exercise should follow the warmup routine. Players A,B,C and D start playing from the service line, playing short balls with lot of spin, they should hit with a swing shorter than normal, carefull at the tempo trying not to make mistakes. 

Drills For Tennis

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Drills For Tennis: Mini tennis games


This page contains mini tennis games. They can be used at the beginning of the training program, after the warm up routine.

1. Mini played by two players, each staying in one service box, by the rules o table tennis (ping pong), points to 11, each player serving 2 points. They should use only continental grip, and not being allowed to play spin. 

2. Mini played by two players, each using both service boxes as his court, the ball is started by tipping it over the net and volleys are not allowed, the ball should always bounce. Each player serves one point, and they play points to 11. 

3. Mini played by two players, each using both service boxes as his court. One player plays only cross and the other only long line, like warm up exercise 4. Volleys are not allowed. Each player serves one point, the player serving should play cross and they play points to 11. 

4. Mini played by 4 players, each staying in one service box. Players can hit not only over the net but also in the boxes on the same side. Ball is started by tipping it over the net. Every player has 5 lives, and for every mistake looses one life.

5. Mini played by 4 players. We have 2 teams each using both service boxes as their court. The players have to pass the ball to his team mate (like volleyball), they are not allowed to hit the ball directly to the other side, they have only one pass, so every team mate has to hit the ball once, more or less is considered lost point. The ball can bounce only one time. Every team serves once and they play points to 11. These are few of warm up drills for tennis.

 

Resources : http://tennis-facts.com


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