Hi! 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, […]

Hi! 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 […]

Hi! 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, […]

Hi ! 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 […]

Hi! 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 […]

Hi ! 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 […]

Hi ! 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 […]

Hi ! 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 […]

Hi ! 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 […]

Hi ! 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 […]

Hi ! 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, […]

Hi ! 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 […]

Hi ! 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 […]

Hi ! 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 […]

Hi ! Today, we will fly like Superman with a sheathing exercise that will strengthen abs, back and glutes. We start lying on the ground on the ground, the arms stretched in front of you and the legs lying backwards, as if we were preparing to take off. Keeping the look directed towards the ground […]

Hi ! Today, we are going to train with an abdominal wheel in front of a wall to work on the arms, abs and legs while improving our balance. We start standing in front of a wall. We firmly hold the abdominal wheel against the wall, just at the shoulders, well stretched arms. Gently, we […]

Hi ! Today, we are going to take up a challenge with sheathing on a balance board. This exercise will make your abs, your shoulders and your balance work. Put yourself in the board position, but this time put your forearms on the balance board. Be sure that your elbows are well aligned under your […]

Hi! Today, we're going to make your core workout with a gym ball a little more challenging for an even more fun and effective exercise. Get ready to work on your abs and balance like never before! Get into a plank position, with your forearms resting on a gym ball, well aligned under your shoulders. […]

Hi! Today, we're going for a slightly more dynamic core workout, ideal for waking up your abs and giving you a taste of running... but in plank mode! ️💪 Get into a classic plank position, with your elbows aligned under your shoulders and your body stretched like a straight line. Once stable, start to bring […]

Hello! For this warm-up, we use the elliptical trainer to wake up the body and activate the muscles. It's simple and effective! You start by pedaling forward for 3 minutes, then you reverse and pedal backward for 3 minutes. A little effort, and your body is ready for action on the court!   (Image created […]

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 […]

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. […]

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 […]

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 […]

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, […]

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 […]

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 […]

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 […]

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 […]