Spécial !

The tennis exercise bank is a database of several hundred tennis exercises classified by category.
Very useful if you are a trainer to offer new exercises to your students and vary your training sessions.
We add new exercises very regularly (daily).

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May 7, 2024
You are lobbed - How to handle a lob in tennis

When you are lobbed in tennis, it can create a difficult situation to deal with. Here are some options you can consider to better manage this challenge: Option #1: Leave the ball aside Let the ball come to you as you step back. You will thus have the possibility of hitting a forehand or a […]

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May 6, 2024
Smash drill – Work on placement and timing

Hello everyone ! This drill is designed to perfect your smash with an emphasis on placement and timing. Execution of the exercise: Drop the ball to the ground. Hit the ball firmly toward the ground so that it rises in an arc. Anticipate the ball's bounce and move towards its location. Then try to catch […]

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April 30, 2024
Serving Drill – Practice Ball Throwing

Hi friends ! Today we're talking about throwing a ball! It is very important to master this step for flawless service. And believe me, it's not just a toss-up, it's a key to having consistent, powerful and reliable service. To practice throwing a ball, take a cone (the tip towards the ground and the hollow […]

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April 30, 2024
Double 8 with plots

Hi friends Here is an exercise that can be used to improve agility, coordination and speed. At the material level we need two pads which will be arranged laterally and two other pads distributed along the axis. Progress of the exercise:   Player A starts from the baseline and makes a first lateral 8 on […]

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April 29, 2024
Smash exercise - work muscle memory

Hi friends ! In this exercise, we will work on muscle memory for the smash. Using the ball in a sock is beneficial for working on muscle memory for the tennis smash. You put a tennis ball in a sock, and hold the end of the sock. Afterwards, we turn the sock with the ball […]

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March 29, 2024
Dropshot exercise – improve your racquet control

Hello everyone ! Today I'm going to show you a drill known as "dribbling." It is often used to improve coordination and dexterity but it also allows you to have better control of your racquet, and good control of your racquet is essential to master cushioning in tennis. Here's how to do it: Grab your […]

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March 25, 2024
Warm-up with equipment – ​​medicine ball projections

Hi friends ! Today, we are going to see the medicine ball throwing exercise together. This exercise involves throwing a medicine ball to work different muscle groups, strengthen coordination and develop power. Execution of the exercise: Player A stands facing partner B, at a distance of approximately 3 to 5 meters, one leg slightly shifted […]

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March 25, 2024
Warm-up with equipment – ​​proprioception exercise

Hi ! Here is a simple exercise, but not at all easy: proprioception. This exercise aims to improve body position awareness and balance by strengthening stabilizing muscles and developing neuromuscular coordination. Execution of the exercise: Player A must stand on a stable surface, such as a flat floor. But here, to reinforce the exercise, we […]

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March 19, 2024
Warm-up – butt kick exercise

Good morning ! The “butt kick” exercise involves walking or running while alternately bending the legs to bring the heels toward the buttocks with each step. Execution of the exercise: Start by standing with your feet shoulder-width apart and your trunk straight. Take a series of steps forward. With each step, bend one leg to […]

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March 13, 2024
Warm-up – Alternating kneeling and running with straight legs

Hi friends ! This exercise is a combination of "straight leg running" and knee raising. It's quite easy but you just have to keep a well-synchronized rhythm. Execution of the exercise:   Start with a step forward and bend the knee of the rising leg toward your chest, bringing your knee to a 90-degree angle. […]

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March 13, 2024
Dynamic stretching - leg projection

Hi ! The "leg projection" stretching exercise is used to stretch and strengthen the hip muscles, particularly the hip flexors and thigh muscles. Execution of the exercise: Start by standing, placing your hands on a chair or bench for balance.   Keep your back straight and your shoulders relaxed. Stand on one leg. Slowly raise […]

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March 12, 2024
Dynamic stretching - Trunk mobilization

Hi ! Today I show you a very effective stretching exercise which is core mobilization. It is an exercise that places more emphasis on stretching the muscles of the back, shoulders and spine. Execution of the exercise:   Start by standing up, feet shoulder-width apart and extend your arms in front of you, parallel to […]

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March 11, 2024
Dynamic stretching - lateral tilt of the bust

Hi ! Here is a stretching exercise used to stretch the lateral muscles of the trunk, including the oblique muscles and the intercostal muscles. Execution of the exercise:   Stand up, feet shoulder-width apart, back straight. Hold a racket with one hand at the handle and another at the other end Raise your arms above […]

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March 9, 2024
Front and side slits

Hi ! Today I'm showing you the forward, 45 degree and side lunge exercises. These are muscle strengthening exercises that work the leg muscles, including the quadriceps, glutes and stabilizer muscles... Execution of the exercise: Forward Lunges: Take a large step forward with one leg while bending both knees, then return to the starting position […]

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March 9, 2024
Acceleration and braking

Hello everyone ! This exercise allows you to work on acceleration, braking and explosiveness.   Execution of the exercise: Player A accelerates from the back of the court towards the cone, Arriving at the level of the cone, he must brake suddenly, and go around the cone with small steps while going backwards, then he […]

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March 9, 2024
Warm-up - cross-step running

Good morning ! Yes, the cross-step running warm-up exercise is commonly used before training sessions or matches that require high hip mobility and coordination.   Execution of the exercise: Player A must stand with their feet shoulder-width apart. Player A moves sideways with a slow run, crossing one leg in front of the other diagonally, […]

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March 8, 2024
Warm-up – rise from knees

Good morning ! The knee raise exercise is simple and nice for warming up. It is also effective in improving hip flexibility and strengthening abdominal muscles. Execution of the exercise: Start by standing with your feet shoulder-width apart, your arms slightly bent, and your trunk straight. Run and with every step, bend the knee of […]

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March 8, 2024
Warm-up - forward-backward running

Hello everyone ! The forward-backward running warm-up exercise is often used to prepare the body for physical exertion. This exercise is effective in preparing the muscles, joints and cardio-respiratory system for the physical effort to come.   Execution of the exercise: Begin by getting into a starting position with your feet slightly apart, your trunk […]

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March 6, 2024
Zigzag between the blocks

Good morning ! This zigzag exercise between 4 blocks is really nice for improving agility, reactivity, lateral movement speed and physical condition.   Execution of the exercise: Arrange four blocks forming a rectangle or square. From the baseline, quickly move towards the first corner using quick steps and keeping a low posture. At the first […]

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March 5, 2024
Develop strength, explosiveness, stability on a White

Hi Hi ! The bench jump exercise is quite simple but physical, involving jumping from a standing position on the floor onto a bench, then jumping back up again to return to the floor. Execution of the exercise: Stand in front of a sturdy bench and bend your knees slightly to gain momentum. Jump forcefully […]

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March 5, 2024
Balancing on one foot

Hi friends Nothing could be simpler, in order to work on our balance we are going to do balance…. The exercise consists of balancing on 1 foot for 1 minute… We alternate the feet, we repeat the exercise 4 times per foot   Download this sheet in PDF format

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March 4, 2024
The skater's step

Hi ! The skater step exercise is a movement frequently used in sports training. It consists of a lateral movement from one foot to the other, similar to the gliding of a skater on the ice. This exercise is often used to work the leg muscles. It also improves agility, balance and coordination.     […]

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March 4, 2024
Work on balance and legs with a partner

Hello everyone ! In this exercise we will target strengthening the legs as well as improving balance. Execution of the exercise: Player A positions himself behind player B and pushes him forward. Then, players A and B switch positions to face each other. This time, it is player A's turn to pull player B, using […]

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February 28, 2024
Physical Exercise - Legs and reflexes

Hi friends To improve your speed of execution, work a little on your footwork and reflexes, this little exercise is not bad at all. Progress of the exercise: The player (without his racket) starts from the service T, rushes forward and simulates a forehand strike. The player rushes to the backhand side to simulate a […]

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January 11, 2024
Choose the right ball! fun

Hi friends A rather nice and fun little exercise to develop your reactivity, visual perception and explosiveness at the same time as your forehand and backhand   Progress of the exercise I am positioned on the serving tea, the coach will send 2 balls: one to my backhand, one to my forehand... except that there […]

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January 11, 2024
Rhythm scale - Forehand and backhand sequence

Hi friends Getting into the hard stuff before hitting a ball is a bit the idea of ​​this exercise... A comparison with a real situation: a rally that lasts 7 or 8 strikes we start to get out of breath and we have to hit a good shot... Here is an exercise that can put […]

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January 11, 2024
Rhythm scale and strike

Hi friends It seems that you have to suffer to be beautiful... This little exercise with the rhythm scale allows you to be beautiful 😉 He's going to put us in a situation where we're going to be tough and we're going to hit a ball with a forehand or a backhand. The first balls […]

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January 11, 2024
Rhythm scale 1

Hi friends A little physical work with the rhythm scale. Very good work for warm-up, coordination, agility and also cardio   We start from position 0 We go back and forth on the rhythm scale Then a round trip position 1 position 0 ---- > back and forth on the rhythm scale Then back and […]

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January 6, 2024
Physical exercise: Balance & Explosiveness

Hi Here is a little physical exercise to work on balance and explosiveness. I recommend doing four one-minute sets with a 30-second break between each set. Progress of the exercise: We start from the net Jump from one foot to the other on each side of the line, pausing between each jump while remaining balanced […]

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January 3, 2024
Tennis exercise: The game of tic-tac-toe tennis

Hi A fun and nice little game to use as an example during group lessons: the game of tic-tac-toe tennis   Description and purpose of the exercise: The goal is to line up 3 jerseys like tic-tac-toe. Each team plays in relays, the first to succeed wins. This exercise works on speed and reflection/ Organization […]

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January 2, 2024
Tennis warm-up exercise - Run Run Ball Ball

Hi Here's a little tennis warm-up exercise that's pretty fun to get you warmed up: The  "runrun ballball" Description and purpose of the exercise: Alone or in groups, each player must run to collect 20 balls one by one and put them back in the basket. The first to finish wins… Organization of the exercise: […]

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December 24, 2023
Exercise: Agility 3

Hi Small agility-oriented exercise, which is quite cardio too... (believe me lol) We place 5 tennis balls on a line. I touch the first ball with my hand then with a quick step I will touch the 2nd ball. Then I come back to touch the 1st ball then the 3rd Then the first then […]

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December 22, 2023
Reactivity - reflex

Hi Here is a relatively simple little exercise to work on your reactivity and reflexes. 1) My back is to my partner/coach 2) he throws me a ball somewhere in an area and says "GO" 3) I jump I turn around then I will catch the ball between its first and second bounce   Download […]

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December 20, 2023
Tennis balance exercise

Hi Here is a little balance-oriented exercise: Along the lane line I hop on one side then the other side of the line to the net. On the way back I do the same thing by changing foot.   4 sets of 1 minute with 45 sc of rest between each set. Download this sheet […]

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December 20, 2023
Balance exercise

Hi Here is a little balance-oriented exercise: Along the lane line I hop on one side then the other side of the line to the net. On the way back I do the same thing by changing foot. 4 sets of 1 minute with 45 sc of rest between each set. Download this sheet in […]

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December 15, 2023
Tennis Agility Explosivity Exercise 1

Hi In this simple exercise I work on agility and explosiveness. 4 balls are placed in a square, towards the baseline. I have to go touch ball number 1 then number 2 then ball number 3 then ball number 4 then rush as quickly as possible to hit the net I'll come back and start […]

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December 15, 2023
Agility – Explosiveness Exercise

Hi In this simple exercise I work on agility and explosiveness. 4 balls are placed in a square, towards the baseline. I have to go touch ball number 1 then number 2 then ball number 3 then ball number 4 then rush as quickly as possible to hit the net I'll come back and start […]

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December 13, 2023
Tennis agility exercise 2

Hi In this agility-oriented exercise, I place 4 balls / blocks in a square on the field and I must turn around them as shown in the figure: 1) First side backwards 2) Not chased on the left 3) Running forward 4) Not chased to the right And we start again...   4 sets of […]

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December 13, 2023
Tennis drill : Agility 2

Hi In this agility-oriented exercise, I place 4 balls / blocks in a square on the field and I must turn around them as shown in the figure: 1) First side backwards 2) Not chased on the left 3) Running forward 4) Not chased to the right And we start again...   4 sets of […]

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December 13, 2023
Tennis agility exercise 1

Hi A little easy agility-oriented exercise to train: 1 min / 30 sec rest 1 min / 30 sec rest 1 min / 30 sec rest 1 min / Rest 4 series: Not chased + we touch the ball     Download this sheet in PDF format  

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December 13, 2023
Tennis drill : Agility exercise 1

Hi A really simple exercise to train yourself 4 series: Not chased + we touch the ball 1 min / 30 s of Break 1 min / 30 s of Break 1 min / 30 s of Break 1 min / of Break Download this sheet in PDF format

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December 13, 2023
Tennis drill - Work on your reflexes and reactivity

Hi This little physical exercise allows you to work on reactivity and reflexes, it's a bit cardio too lol   Exercise : I place 5 balls on the field at regular intervals (approximately 1 meter apart each) Start of ball 1 1) I whole ball 1 with my hand 2) In chase I go to […]

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December 11, 2023
Complete session: Cardio and Regularity

Hello everyone ! Here is a complete and typical training session I will do during the week : 1) Warm-up / routine I start my training sessions as often as possible with a real warm-up of 15 minutes. Why is this important? - Firts to limit the risk of injury (it would be stupid to […]

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December 6, 2023
Tennis drill : Forehand – Learn to Slide

Clay or synthetic turf are slippery surfaces and the game is not quite the same on this type of surface. When, for example, we receive a ball on our forehand, we run to get the ball and hit it... but if our race is identical to the one we have on a hard court we […]

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