This tennis game teaches players to vary the rhythm during a match. It requires them to use the slice with tactical intent rather than simply to slow the ball down. The objective is to change the pace of the rally at the right moment and use the slice to create an attacking opportunity.   How to Run the Game: Play a […]

We have all experienced this situation: struggling to defend a deep ball, getting it back however possible, and then receiving a shorter ball to the backhand. That is the signal to attack and turn the point around. This drill recreates that exact situation to automate the defense-to-attack sequence with a penetrating backhand slice. […]

This drill improves the backhand slice by emphasizing preparation and movement quality. Good upper-body rotation and quick recovery are the foundations of a reliable, penetrating backhand slice, even under pressure. The objective is to automate backhand-slice preparation when moving out to a wide ball while practicing a dynamic recovery to the center in order to […]

Today we are focusing on an aspect of the game that is too often overlooked: using the full depth of the court. Beginners and advanced players alike often think about moving an opponent from side to side but forget to move them forward and back. Yet controlling depth means disrupting an opponent without taking unnecessary risks. Among the shots that make this possible, […]

This tennis game teaches players to use the drop shot at the right time. It rewards players who change the rhythm intelligently, not those who attempt drop shots systematically. The objective is to use the drop shot at the right moment and disrupt the rhythm.   How to Run the Game: Play a singles match. The first four shots are completely […]

This is another drill designed to develop complete control of the racket. It uses dribbling, a routine often practiced for coordination that is also effective for mastering the drop shot in matches. The objective is to improve coordination, dexterity, and racket control, all of which are essential for mastering the drop shot.   (Image created with […]

This touch-based drill develops drop shots directly inside the service box. Players work close to the net, where accuracy and feel make all the difference. The objective is to develop drop-shot accuracy and control under realistic conditions against low balls traveling just over the net, as they would in a match. […]

This end-of-session game teaches players to use the lob intelligently. It requires them to choose the right moment and apply the right tactical intention. How to Run the Game: Play a singles match. The point begins normally. At any time, either player may attempt a lob. Every lob must be […]

This drill teaches players how to turn a defensive situation into a winning point. It develops the perfect transition from a defensive backhand lob to a quick approach to the net and a decisive volley. The objective is to execute a defensive backhand lob with fluidity and aggression, followed by an approach to the […]

  This drill allows several children to practice with a ball machine using a simple two-line setup. Each child hits four forehands, then joins the backhand line. On the next turn, the child hits four backhands before returning to the forehand line. This rotation creates […]

This tennis game develops consistency and depth in a match-like situation. It requires players to construct the rally before trying to win the point, all within a format featuring several different opponents. The objective is to build the rally with patience and depth. How to Run the Game: 4 players play singles matches on […]

This is a simple but effective drill for practicing the overhead in a realistic situation. No gimmicks: it builds solid fundamentals so players stop missing the high balls that can turn a match. The objective is to master backward movement and contact timing on a lob, allowing players to hit overheads with […]

In this drill, players learn how to position themselves correctly to hit a good overhead. How to Run the Drill: The coach and players take positions on opposite sides of the court. The coach sends a high, slightly lobbed ball to the first player. The player must move into position, holding the racket in the dominant hand as […]

This is an intense and strategic group game designed to turn every return of serve into a genuine offensive weapon. Players learn to dictate the rally from the very first shot. The objective is to treat every return as an attacking opportunity and systematically try to take the initiative within the first three shots.   On-Court […]

This drill is designed to develop accuracy, a fluid service motion, and self-confidence. The objective is to reproduce the complete service motion without a racket by throwing the ball by hand toward targets on the ground, reinforcing proper body positioning and coordinated rotation. (Image […]

Doing a few laps around the court at the start of a session is an excellent way to begin warming up. This gradual start raises body temperature, activates the cardiovascular system, and prepares the muscles for exercise. Jogging around the court engages the entire body without placing it under excessive strain, while helping players regain […]

EnglishFrançaisHi friends ! This drill aims to use a long serve to the side (slice, topspin or flat) to create space and hit into that space with the second shot. Execution of the exercise: Player A begins by serving with a long serve, using either a slice, topspin or flat serve. The objective is to […]

EnglishFrançaisHi friends ! Today, we will see together a tactical exercise where we will work on using our strong blows to gain an advantage over our opponent. OPTION A: Player A will continue to play inside-out forehands, hitting the ball diagonally towards the opposite side of the court to its finishing ball. This is a […]

EnglishFrançaisHi friends! This solo drill will help you improve a shot that’s often tricky: the topspin forehand on a low ball. Ideal on fast courts or against sliced shots, it teaches you to lift the ball cleanly while staying relaxed and in control. The goal of this exercise is to consistently apply topspin on a […]

EnglishFrançaisHi friends! Today we’re working on two technical shots that can really change the outcome of a rally: the short drop shot and the defensive lob. This drill uses the ball machine to chain these two actions together at a realistic game rhythm. The goal of this group exercise is to develop precision on the […]

EnglishFrançaisHi! Here’s a group drill to strengthen your reactivity against drop shots—a decisive stroke when well anticipated. You’ll learn to read the game better, explode forward, and finish cleanly. The goal is to develop the ability to detect a drop shot, trigger an explosive forward sprint, and hit an accurate shot even when off balance. […]

EnglishFrançaisHi friends! Here’s a group drill designed to help you break out of the forehand diagonal by identifying a neutral ball that can be attacked cross-court. The goal is to recognize a neutral ball after a steady cross-court exchange and then trigger an attacking cross-court forehand down the line with clear offensive intent. Drill execution: […]

EnglishFrançaisHi! Here’s a group drill to work on your drop shot and your reactivity in a duel situation. The drop shot is a subtle stroke that can really make a difference—provided you execute it cleanly and follow up well. This drill allows you to work both the precision of your cross-court drop shot and your […]

EnglishFrançaisHi friends! Here’s a group drill designed to help you move back efficiently on a deep cross-court backhand ball while maintaining good balance to hit a precise reply. The goal is to learn how to adjust by moving backward on a deep backhand-side ball, to play a safe cross-court shot while staying balanced throughout the […]

EnglishFrançaisHi friends! Here’s a solo drill to improve your defense on deep backhand-side balls. You’ll learn to stay solid on the run and send the ball back into a safe zone. The goal of this exercise is to strengthen your ability to defend while moving sideways on the backhand, keeping both depth and accuracy. Drill […]

EnglishFrançaisHi friends! Here’s a solo drill to help you improve a shot that’s often tricky: the half-volley. You’ll learn to handle low, fast balls right after the bounce so you can turn a defensive situation into a controlled reset. The goal of this drill is to master the half-volley—on either forehand or backhand—to secure difficult […]

EnglishFrançaisHi friends! Here’s a group drill to warm up at the start of a session while working on the precision of approach volleys. Simple and effective, it lets you repeat the movement at a dynamic pace with 4 players. The goal is to strengthen the precision and control of approach volleys by targeting specific zones, […]

EnglishFrançaisHi friends! Here’s a solo drill ideal for working on the aggressive return on a second serve—an essential skill to take the initiative from the very start of the point. The goal is to develop the ability to step into the ball and hit a controlled, attacking return on second serves, while improving trajectory reading. […]

EnglishFrançaisHi friends! Here’s a tactical group drill designed to work on cross-court diagonal consistency while developing your ability to surprise your opponent with a well-placed change of direction. A great exercise to improve your game reading and decision-making. The goal is to master consistency in cross-court exchanges while learning to trigger, at the right moment, […]

EnglishFrançaisHi friends! Here’s a solo tennis drill inspired by Carlos Alcaraz’s backhand defense. The goal is to strengthen your backhand under pressure while keeping control of placement and depth in defensive situations. Drill execution: Place the ball machine in front of you, centered on the baseline, and program a sequence of two balls spaced 3 […]

EnglishFrançaisHi friends! Here’s a group tennis drill to turn your return of serve into an immediate attack. The ball machine will simulate powerful serves to get you ready for tight matches. The goal is to develop an aggressive, accurate return of serve, followed by an attacking shot to take control of the rally from the […]

EnglishFrançaisHi! Here’s a group drill to help you practice hitting a forehand down-the-line return right off the serve. It’s a strategic shot to break the cross-court pattern and open up the court on the opposite side. The goal is to work on the forehand down-the-line return, keeping the trajectory deep and penetrating, without taking excessive […]

EnglishFrançaisHi friends! Here’s a group drill to learn how to link a solid return of serve with a quick move forward on an unexpected short ball. You’ll need to be sharp, organized, and precise in your forward movement! The goal is to learn how to chain a solid cross-court return with a quick approach to […]

EnglishFrançaisHi! Here’s a group drill to improve your topspin serve by targeting the wide zone on the diagonal. This type of serve pulls the returner off the court, creating exploitable space for the very next shot. The goal is to practice serving with topspin to the wide diagonal to push the returner back and out, […]

EnglishFrançaisHi! Here’s a group drill that will sharpen your ability to read a serve’s trajectory quickly and react effectively on the return. With the help of a ball machine, players chain returns at a steady pace while working on court positioning and the accuracy of the first shot after the serve. The goal is to […]

EnglishFrançaisHi everyone! Here’s a solo drill designed to work specifically on the return of serve using a ball machine. You’ll train to react quickly to varied trajectories and improve your consistency against topspin balls simulating a serve. The goal of this exercise is to strengthen the quality of your return by adapting your footwork and […]

EnglishFrançaisHi everyone! Here’s a solo drill with a ball machine to work on the smash while moving backwards, a common situation after an opponent’s lob. This exercise will help you handle that shot better while smoothly transitioning back into an offensive position at the net. The goal of this drill is to master the smash […]

EnglishFrançaisHi! Here’s a group drill to work on the smash after a defensive lob. Very often, after you come to the net, you get caught by an opponent’s lob. This group exercise puts you in that real match situation: you move forward, you get lobbed, you must quickly move back and hit a smash on […]

EnglishFrançaisHi everyone! Here’s a group tennis drill to learn how to move back properly on a lob and follow up with a controlled cross-court smash. It’s ideal for turning a defensive situation into a winning attack. The goal is to be able to move back efficiently on a lob, stabilise under the ball, and finish […]

EnglishFrançaisHi! Here’s a group drill designed to reproduce a realistic match situation: having to hit a passing shot at full stretch after a series of lateral movements. Here, reactivity, balance and clarity of decision-making are key. The goal is to develop the ability to hit a precise cross-court or down-the-line passing shot after intense lateral […]

EnglishFrançaisHi! Here’s a solo drill to perfect your moving forehand volley using a ball machine. It’s ideal for developing control, stability and confidence as you move forward to the net. The goal of this exercise is to improve the quality of your forehand volley on the move by working on footwork, racket-face control and recovery […]

EnglishFrançaisHi! Here’s a solo drill that’s as fun as it is effective: the reflex volley. It teaches you to react instantly to fast balls at the net while strengthening your control and stability. The goal of this exercise is to develop reaction speed and wrist stability on reflex volleys, so you can handle fast, unpredictable […]

EnglishFrançaisHi everyone, Here’s a group drill to work on your reflexes at the net in close-contact situations. It helps develop reactivity and control on short-distance volleys. The goal is to improve your ability to react quickly during fast exchanges at the net and to keep control of the ball under pressure. How to run the […]

EnglishFrançaisHi everyone! Here’s a reflex drill at the net, specially designed for 4 players. This version lets 4 players train continuously with a smooth rotation to develop quick reactions on fast balls. The goal of this drill is to improve reactivity and accuracy on fast volleys thanks to a continuous rotation system using a ball […]

EnglishFrançaisHi! Today we’re going to look at a group tennis drill to develop volley reflexes. You’ll work on staying loose, stable and in control on powerful balls, thanks to a smooth, high-tempo rotation between players. At the net, everything happens very fast. In this group drill, you’re positioned at the net and must react instantly […]

EnglishFrançaisHi everyone! Here’s a group drill specially designed to master the backhand volley in difficult situations. It’s aimed at learning how to handle balls at your feet or slightly lobbed when you’re at the net, without needing a coach. The goal is to develop your ability to play a controlled backhand volley while moving back […]

EnglishFrançaisHi! Here’s a solo tennis drill inspired by the match between Roger Federer and Alexander Zverev. It will help you work on your transition game and variation of shot trajectories. How to run the drill: Place the ball machine in front of you, centered on the baseline, and program a sequence of five balls with […]

EnglishFrançaisHi everyone! Here’s a group drill to learn how to defend effectively with a low, skidding slice when you’re late in the rally. This shot is a real weapon to break the rhythm and regain control of a tough point. The goal is to practice using the defensive slice in a situation where you’re backing […]

EnglishFrançaisHi everyone! Here’s a solo tennis drill inspired by Roger Federer’s backhand in his match against Alexander Zverev. How to run the drill: Place the ball machine in front of you, centered on the baseline, and program a sequence of two balls: First ball: a powerful ball simulating a serve to the forehand side. Send […]

EnglishFrançaisHi everyone! Here’s a solo tennis drill inspired by Roger Federer’s legendary backhand. The goal is to win the point by hitting two consecutive down-the-line backhands with precision and fluidity. How to run the drill: Place the ball machine in front of you, centered on the baseline, and program a sequence of two balls: First […]

EnglishFrançaisHi everyone! Here’s a solo tennis drill inspired by a legendary battle between Roger Federer and Rafael Nadal. You’ll reproduce a high-tempo sequence mixing power, precision and trajectory variation to work on point construction. How to run the drill: Place the ball machine in front of you, centered on the baseline, and program a sequence […]

EnglishFrançaisHi everyone! Here’s a solo tennis drill inspired by Rafael Nadal’s iconic point against Roger Federer. You’ll relive the intensity of that legendary rally while working on resilience, precision, and the transition between defense and attack. How to run the drill: Place the ball machine in front of you, centered on the baseline, and program […]

EnglishFrançaisHi! Here’s a solo tennis drill inspired by Roger Federer’s smooth and precise game, reproducing the typical point construction from the video below. How to run the drill: Place the ball machine in front of you, centered on the baseline, and program a sequence of four balls: First ball: simulates a powerful serve to the […]

EnglishFrançaisHi everyone! Here’s a solo drill to work on the cross-court passing shot while running laterally – an essential skill against an opponent who comes to the net. This training will help you combine movement speed, stability, and precision in your shot execution. How to run the drill: Place the ball machine on the opposite […]

EnglishFrançaisHi! This solo drill will help you improve your topspin defense, particularly useful against heavy, deep balls. It will help you better control the height and depth of your shots so you can buy yourself time in the rally. The goal is to develop your ability to defend with topspin on deep, fast balls, using […]

EnglishFrançaisHi everyone! Here’s a solo drill to work on the forehand slice, a key control shot to break the rhythm or slow things down against a powerful opponent. The goal of this exercise is to develop good command of the slice in defensive or neutral phases, aiming for a low, skidding trajectory to control the […]

EnglishFrançaisHi everyone! Here’s a solo drill to train yourself to block fast balls on the backhand side – an essential skill against big servers or powerful players who like to take control of the rally. The goal of this drill is to improve your ability to stabilise the backhand block under pressure and to restart […]

EnglishFrançaisHi everyone! Here’s a solo drill that’s perfect for working on the drop shot–lob combination, a very effective tactical sequence to surprise an aggressive opponent who comes to the net. The goal of this exercise is to master the transition between a touch shot (drop shot) and an aerial defensive shot (lob), while developing your […]

EnglishFrançaisHi everyone! Here’s a solo drill to work on attacking short balls on the forehand side – a key situation to take control of the rally and impose your game. The goal of this exercise is to train yourself to identify a short ball and turn it into a controlled attacking shot that puts your […]

EnglishFrançaisHi everyone! Here’s a solo drill to work on the combination of serve and first shot. The goal of this exercise is to train the continuity between your serve and your first groundstroke, varying targets and building the point solidly right from the start. How to run the drill: Set up the ball machine on […]

EnglishFrançaisHi all Here is an exercise that can help you warm up or that can also help you work on your strokes at the baseline : "Right to Left and go Back"  (Name on app) This exercise has been shared in the app if you have the Pace S or the Pace S pro you […]

We’re going to work on your flexibility with an exercise that thoroughly stretches your hips, legs, and back. Sit on your gym mat with your legs slightly bent in front of you and drawn in toward your torso. Slide your left hand under your left leg to take hold of your right leg, then gently bring it underneath your […]

EnglishFrançaisHi everyone! Here’s a pretty physical group drill to boost your lateral movement and accuracy. Here, we’re going to reproduce the intensity of real match rallies. The goal is to master fast side-to-side movement and hit with control at the end of your run, even when you’re slightly off-balance. How to run the drill: The […]

EnglishFrançaisHi! Here’s a key group drill to learn how to counter players who love using drop shots. The ball machine will help you work on reading the play and reacting fast on short balls. The goal is to develop your ability to read and anticipate drop shots, then immediately counter-attack with either a counter drop […]

EnglishFrançaisHi! Here’s a group tennis drill that will help you work on the defense-to-attack transition in real match situations. Here, you’ll learn how to turn a difficult ball into a smash opportunity. The goal is to master the sequence between a defensive shot on a high ball and an offensive smash, working on both positioning […]

EnglishFrançaisHi everyone! Here’s a group drill designed to work on the defense/attack sequence, a common situation in matches. The goal is to learn how to handle a deep cross-court ball while on the move, then immediately follow it up with a powerful forehand counterattack. How to run the drill: Player A starts in a defensive […]

EnglishFrançaisHi everyone! Here’s a group tennis drill to master the half-volley and turn low balls into nasty drop shots – perfect for players who love moving forward to the net! The goal is to develop your ability to attack in half-volley on low, fast balls while moving forward to the net with controlled aggression. How […]

EnglishFrançaisHi everyone! Here’s a group drill to learn how to defend against lobs when you’re alone at the net. When you come to the net, you expose yourself to lobs. In this group exercise, you’re alone at the front of the court, and the three other players, positioned at the back, try to lob over […]

EnglishFrançaisHi friends! Here’s a drill to help you succeed with your cross-court passing shot in doubles. In doubles, the cross-court passing shot is a key weapon to catch an approaching opponent off guard. This drill helps you find the opening at the right moment and place your shot where it hurts most: diagonally, into the […]

EnglishFrançaisHi! Here’s a drill to learn how to come to the net at the right time. When a slightly shorter or slower ball comes, it’s often the perfect moment to move forward and finish the rally. This drill helps you recognize that situation, commit to your approach, and play an effective volley to close the […]

EnglishFrançaisHi friends! In this fast-rotation drill, the returners practice dealing with continuous pressure, while the server works on precision and spin to avoid double faults. In short, a complete drill on both sides of the net! Drill execution: We play 3 vs 1. Player (A) stands on the serving side. The three other players (B, […]

EnglishFrançaisHi! Here’s a stepper drill to work on switching quickly from defense to attack, just like in a real match situation. The goal is to link two opposite intentions without losing balance, while developing speed, coordination, and stability. How to perform the drill: Start in a low, athletic stance with both feet on the stepper, […]

EnglishFrançaisHi! Here’s a 2-vs-2 group tennis drill to work on baseline precision, partner coordination, and rally consistency. The goal of this exercise is to encourage players to place the ball into specific target zones at the back of the court while maintaining a steady rally in doubles. It also strengthens communication between partners and improves […]

EnglishFrançaisHi! Today we’re going to look at a volley drill focused on finishing points at the net, to improve your relaxation on the shot and your ability to take the initiative. The goal is to teach the isolated player to finish cleanly at the net, despite the pressure of three consecutive returns. How to run […]

EnglishFrançaisHi! Here’s a dynamic core exercise using a stepper to work on stability, deep abs, and power. Good core strength helps you transfer power from the lower body to the upper body when you hit, and also keeps you stable when running or hitting on the stretch. How to perform the exercise: Get into a […]

EnglishFrançaisHi! This exercise improves your cardio while working on your reaction speed. It simulates the quick little steps you make between each shot, while keeping your heart rate up. How to perform the exercise: Stand facing the stepper, racket in hand for more realism. Step up one foot at a time quickly onto the stepper, […]

EnglishFrançaisHi! Here’s a group tennis session for 8 players, focused on learning the lob and the full attacking volley in order to improve both technique and forward movement! Main objective: Work on lob technique (defensive and offensive), learn how to handle an opponent’s lob, and quickly follow up with a forward transition to the net […]

EnglishFrançaisHi! Today, we're going to work on movement and reactivity with an exercise that puts you in the shoes of a player in the middle of a rally. The coach will give instructions by voice, and it's up to you to execute the right moves quickly! Place six cones in a straight line, spaced 5 […]

EnglishFrançaisHi ! Today, we will work the responsiveness and endurance with an exercise where the coach dictates the pace. Impossible to cheat, you will have to be ready to sprint at any time! Place six plots in a straight line, spaced 5 to 7 meters apart. Place yourself in the first plot, in a bent […]

EnglishFrançaisHi! Today, we're going to work on your explosiveness and endurance with a dynamic exercise, perfect for tennis. The goal is to combine phases of trotting and sprinting to simulate the changes in pace of an intense rally on the court. Place six cones in a straight line, spaced 5 to 7 meters apart. Stand […]

EnglishFrançaisHi! Today, we're going to target your pecs with a classic, but always formidable, exercise: dumbbell flyes. Lie down on your gym mat, with your back straight and your legs stretched out on the floor. Hold a dumbbell in each hand, your arms stretched upwards. The dumbbells should be aligned with the center of your […]

EnglishFrançaisHi! Today, we're going to work your pecs with dumbbells, while remaining lying on the floor. Lie down on your gym mat, with your back straight, your legs straight and comfortably placed on the floor. Hold a dumbbell in each hand (I personally use two 2 kg dumbbells each), your arms stretched towards the ceiling. […]

EnglishFrançaisHi ! Today, we're going to work with an exercise with a thick rope: alternating waves. Take a heavy rope well fixed on a post or other very solid support and hold one end in each hand. Place yourself standing, your feet apart at the width of the shoulders, your knees slightly bent and your […]

EnglishFrançaisHi ! Today, we are going to test your balance with an exercise that will put your stabilizing muscles to the test. Cortices cautiously on the standing balance in standing, the feet set out to the width of the hips to properly distribute your weight. Keep the damage committed and the gaze fixed straight ahead […]

EnglishFrançaisHi ! Today, we are going to test the exercise of the chair, a classic that seems easy ... until your thighs start to burn! Place yourself back against a wall, the feet slightly spread at the width of the hips and about two feet from the wall. Slowly slide down until your knees are […]

EnglishFrançaisHi! Today, we are going to gently stretch your thighs with a simple but effective exercise. Stand next to a pole or any stable support. With your right hand, firmly grasp the pole to keep your balance. Then, bend your left leg by bringing your heel towards your buttocks and grab your foot with your […]

EnglishFrançaisHi ! Today, we're going to put your legs and your balance to the test with a squat exercise that will wake up your thighs and calves. Put yourself standing, feet apart at the width of the hips, and stretch your arms straight in front of you to keep your balance. Inspire deeply, then descend […]

EnglishFrançaisHi ! Today, we are going to work both stretching and balance. Put yourself standing, feet apart by a few centimeters and the arms relaxed along the body. Now inspire deeply and look slowly forward trying to touch your right foot with your left hand. During this movement, keep the right leg well stretched and […]

EnglishFrançaisHi ! Today, we're going to put your abs and your balance to the test with an active sheathing exercise that will heat the abdominal belt. Sit on your gym carpet, the legs slightly folded in front of you and the body slightly leaning back. Gently lift your feet from the ground to find your […]

EnglishFrançaisHi ! Today, we will try the exercise of roast chicken, a real balance and strength test. Put on all fours on your carpet, then gently place the top of your head on the ground, naturally looking towards your knees. Then bring your knees closer to your elbows and put them on it so that […]

EnglishFrançaisHi ! Today, we are going to work your abs in depth with an exercise that will also improve your balance and your stability. Lie on your back, slightly folded legs, and lift them, stretching your feet up. Keep only your shoulder blades in contact with the floor and slightly take off the lower back. […]

EnglishFrançaisHi ! Today, we will heat the abs and the legs with a dynamic exercise that will boost mobility and sheathing. Put yourself in the pump position, your hands well aligned under the shoulders and the body straight, from the heels to the head. Once stable, bring back your right knee to your right elbow […]

EnglishFrançaisHi ! Today, we are going to work on the flexibility and mobility of your legs with an exercise inspired by the butterfly. Sit comfortably on the floor, straight back, and catch your feet with your hands. Bring them as close as possible to you, so that your knees open onto the sides, forming a […]

EnglishFrançaisHi ! Today, we are going to work on your flexibility with an exercise that will stretch your hips, your legs and your back. Sit on your gym carpet with your legs slightly folded in front of you, close to your chest. Pass your left hand under your left leg to catch your right leg, […]

EnglishFrançaisHi ! Today, we are going to work on flexibility and release tensions in adductors and calves with a stretching exercise, at least ... not easy lol. We start on the ground, in a sitting position. We form a 90 ° angle with the legs: one leg is folded backwards with the knee on the […]

EnglishFrançaisHi ! Today, we are going to work on the wrists and forearms with a simple exercise, but not easy using a gyro ball. We start sitting on a chair or a gym ball, his back straight, the feet flat on the ground. We tend an arm in front of you, slightly below the height […]

EnglishFrançaisHi ! Today, we are working on the coordination and speed of the arms with a 500 gram ball. We settle down comfortably, either on a chair or on a gym ball to add a little instability and activate the sheathing. We keep our back straight, your feet flat on the ground, and hold the […]

EnglishFrançaisHi ! Today, we are going to work on a Superman sheathing exercise that will strengthen our backs, abs, glutes and improve our coordination. We start flat on my stomach on the ground, arms stretched in front of us and the legs straight. We keep our eyes to the ground to protect the nape and […]

EnglishFrançaisHi friends A very simple exercise to warm up with the ball machine (but which can be very well executed with a partner or a coach). It's quite easy the idea is to alternate a forehand a reverse ... We program the ball machine to send us a ball in the center or a ball […]

EnglishFrançaisHi ! Today, we're going to try a dynamic version of the Superman sheathing, which will target your back, your abs and your shoulders. We start lying on the ground on the ground, arms stretched in front of us and the legs straight and tight. The gaze remains directed to the ground to keep the […]