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Tennis: Lower back with weights

Your tennis drills are extremely useful coaching tools.

Nail, Tennis coach

DESCRIPTION

Player keeps dumbells in front of the body. Player moves dumbells to the ankles while keeping them close to the body. Player uses lower back muscles to come back to the starting position.

COACHING POINTS

In this drill player works on lower back strength. Serve puts a lot of pressure on this area so players have to perform fitness activities based on lower back exercises to improve serving action and avoid injuries. Coach should make sure that players keep the upper body straight to guarantee the best results of this drill.

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OFTEN USED WITH...

Lunge and arm stretch:

Start in plank position. Bring one foot next to hand. Lift that hand up and turn to face that side. Repeat across court.

Agility & Fitness

Lunge and elbow to floor:

Player starts in a plank position on their hands. Bring their right foot out to the side and level with their hands. At the same time drop the arm nearest to the foot so that the elbow touches the floor at the same time.

Push off the front foot and walk the hands forward to get back into a lunge position.

Agility & Fitness

Legs to the sky:

The player lays down on the ground. The player keeps legs straight and performs legs raises.

Agility & Fitness

Non-Dominant Warm Up:

Players rally up and down the middle of the court while standing on the service line using their non-dominant hand, looking for as much control as they can get.

Rally Drills

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