High School Week 3

See below what is required for week 3's training session. Please watch the videos so you are clear on what is expected.

You can do this session 1-2 times per week.

Before you start, don't forget to warm up! For more information and some ideas, click on the link below.

Warm Up

"Mental" routines to do during every exercise

For all tennis specific workouts we want to also focus on our routines. Routines are important before and after points to ensure optimal performance regardless of the situation.

Week 3 Session: How to generate power with your legs

Learning Objective:

Generating power with your legs when hitting a shot.
Reinforce and practice technically correct swing patterns.

Duration: 20-25 mins

Intensity/Reps/sets: 8 shot reps x 4 sets- 25 secs rest after each set. 2 min rest between each exercise. Work at the high intensity you can maintain with correct technique. Approx 90%

Equipment/space:

2 cones or markers (can, tape, toy)
tennis racket or if you don't have space do it without a racket and do a shadow swing
Plastic bag and tape if you use your racket
3m x 3m ideal but if you don't have this space just adjust the space to fit your area.

Exercise 1

Generate power on your front leg when you have a short ball:

Do the full exercise with high intensity
When jumping, don't do big jumps but important to create power
Important to push with your legs when you hit the ball, bending at your knees.
Both sides: 8 reps x 4 sets (4Fh and 4 Bh)- 25 secs rest after each set. 2 min rest between each exercise.
Can use a shadow swing if you don't have space.

Exercise 2

Generate power on the open stance:

Do the full exercise with high intensity
Important to push with your outside leg in open stance (right for Fh and left for Bh) when you hit he ball, ensuring always good balance.
Both sides: 8 reps x 4 sets (4 FH and 4 Bh)- 25 secs rest after each set. 2 min rest between each exercise.
Can use a shadow swing if you don't have space.

Exercise 3

Lunge for return of serve:

Do the full exercise with high intensity
Do a proper lunge bending the knees and go up while hitting the ball.
Turn shoulders and set the racket back while bending knees.
Both sides: 8 reps x 4 sets (2 set only with FH and 2 set only with Bh)- 25 secs rest after each set. 2 min rest between each exercise.
Can use a shadow swing if you don't have space.

Exercise 4

Return of serve ready position + reacting with leg to FH or BH:

Sit on the corner of the chair, like a ready position.
Turn shoulders, rotate the hips & set the racket back before you "contact the ball"
Follow the ball after the shot (look at my legs when i hit the shot)
Both sides: 8 reps x 4 sets (4 FH and 4 Bh)- 25 secs rest after each set. 2 min rest between each exercise.
Can use a shadow swing if you don't have space.

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