Exercises

Sports Training Programs by the Pro

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Tennis Zig Zag Drill

Sport: Tennis Focus: Speed, Agility, Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Always begin on the red dot in the centre of the markers – All diagrams for Right handed players, please mirror diagram for left handers – […]

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Tennis X Drill

Sport: Tennis Focus: Speed, Agility, Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Always begin on the red dot in the centre of the markers – All diagrams for Right handed players, please mirror diagram for left handers – […]

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Tennis V Drill

Sport: Tennis Focus: Speed, Agility, Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Always begin on the red dot in the centre of the markers – All diagrams for Right handed players, please mirror diagram for left handers – […]

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Tennis Multi Shot Drill 2

Sport: Tennis Focus: Speed, Agility, Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Always begin on the red dot in the centre of the markers – All diagrams for Right handed players, please mirror diagram for left handers – […]

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Tennis Multi Shot Drill 1

Sport: Tennis Focus: Speed, Agility, Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Always begin on the red dot in the centre of the markers – All diagrams for Right handed players, please mirror diagram for left handers – […]

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Tennis Half Court Smash

Sport: Tennis Focus: Speed, Agility, Conditioning Muscle Group: Running Equipment: Tennis Court & Markers Exercise Description – Set up markers as shown in the diagram – Red Dot = Split Step (hold wide, aligned feet, load glutes) – Dotted line […]

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Tennis 4 Cone Touches

Sport: Tennis Focus: Speed, Agility, Conditioning Muscle Group: Running Equipment: Cones Exercise Description – Set up cones as shown in the diagram into a 10m square – Start on the red cone – Red arrows are sprint – black arrows […]

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Lactate 150s

Sport: Tennis Focus: Speed, Agility, Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set up markers as shown in the diagram 5m apart, from 0m to 25m – Continuous shuttles 0m to 5m back to 0m, then to 10m […]

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Tennis Bungee Cord 3 Cone Touches

Sport: Tennis Focus: Speed, Agility, Conditioning Muscle Group: Running Equipment: Cones Exercise Description – Start on the corner of the singles and service lines with a bungee cord around your waist held by a partner – Turn and sprint to […]

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Full Tennis Court Movement Shuttle

Sport: Tennis Focus: Speed, Agility, Conditioning Muscle Group: Running Equipment: Tennis Court, Markers Exercise Description – Start on the baseline and backpedal 2m then sprint forward to service line – Return to start with a forward sprint (back to baseline) […]

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