Tennis / Badminton / Racketball / Handball

Base Training

• Periodized conditioning program
  • Strength, Power, Speed, Agility, and Endurance
• Strength Training
  • Olympic-style weight training not required

Prehab

• Infraspinatus / Teres Minor
• Supraspinatus

Additional Exercises

• Obliques
  • Can be worked within the same exercise as Rectus Abdominis (basic exercise)
    • Eg: Twisting Sit-up
  • Or can be isolated by including additional exercise (auxiliary exercise)

Dynamic Mobility/Warm-ups

• High Knee Holds
• High Knees Jogging
• Quad Stretch
• Butt Kicks
• Tin Soldiers
• Lateral Leg Swings
• Lateral Lunge
• Side Shuffles
• Standing Arm Swings

Speed, Agility, and Quickness

• Speed
  • 10 yd sprint
  • 20 yd sprint
  • Staggered feet
  • Lateral (side) step
  • Diagonal Step
  • Reverse Drop Step
• Agility
  • Lateral Agility
  • Forward and Backward Alley
  • Hexagon Test
  • Krumrie Footwork pattern
  • Lateral Cone Slalom
  • Forward and Backward Cone Slalom
  • Spider Run
  • Cross Cones
  • Figure 8
  • Four Cone Square
  • Service Box Crossover
  • Forward and Backward
  • Court Widths (17s)
  • Horizontal Repeater
  • Vertical Repeater
  • Diagonal Repeater
  • Volley Drill
  • Forehand and Backhand Agility
  • Condensed Deuce Court
  • Mini Tennis Z-Ball
  • Medicine-Ball Tennis
• Deceleration
  • Drop squat
  • One-leg balance to split landing
  • Skater for stability
• Acceleration
  • Lateral skip
  • Speed shift with split step
  • Hurdle jump
• Change of direction
  • Slide board sprint
  • Tennis shuttle run
  • X-pattern
  • Z-pattern
  • Triangle Drill
  • Box Drill
• Reactive open-skill
  • Reactive T
  • Step off, split, and react
  • Competitive fire feet to sprint
  • Medicine ball toss and sprint

Movement Patterns for Plyometrics

• Leg Extension (Vertical Movement)
• Leg Extension (Horizontal Movement)
• Leg Extension (Lateral or Multiple Direction Movement)
• Trunk Extension (Hip & Spine Extension)
• Trunk Flexion (Hip & Spine Flexion)
• Trunk Rotation (Hip & Spine Rotation)
• Pulldown / Shoulder Extension
• Forward Push / Shoulder Transverse Flexion
• Upward Push / Shoulder Flexion

Only McNeely (2007) includes plyometrics involving a Leg Extension (Horizontal Movement) pattern, eg: Standing Long Jump.

Exercise References

• NSCA 2013
  • Deceleration
    • Drop squat
    • One-leg balance to split landing
    • Skater for stability
  • Acceleration
    • Lateral skip
    • Speed shift with split step
    • Hurdle jump
  • Change of direction
    • Slide board sprint
    • Tennis shuttle run
    • X-pattern
    • Z-pattern
  • Reactive open-skill
    • Reactive T
    • Competitive fire feet to sprint
    • Medicine ball toss and sprint
• Foran 2001
  • Box drill
  • Triangle drill
  • Step off, split, and react
  • Forehand-backhand
• McNeely 2007
  • Beginner
    • Standing long jump
    • Lateral hurdle hops
    • Multidirectional hops
    • Seated trunk rotation
    • Twisting sit up toss
    • Reverse wrist toss
  • Intermediate
    • Alternate leg diagonal 'ump
    • Single-leg hop
    • Lateral jump single-leg landing
    • Twist toss
    • Straight arm standing toss for height
    • Overhead triceps toss
  • Advanced
    • Single-leg lateral hop
    • Alternate-leg push off
    • Single-leg long jump
    • Alternate leg lateral jump
    • One arm heavy bag push
    • Side lateral toss
    • Bent lateral toss
• Chu 2013
  • Test
    • Hexagon Test
    • 20-yard Sprint
    • Medicine Ball Overhead Throw
      • (8.8 lbs or 4 Kg Medicine Ball)
      • one step
      • both hands
  • Krumrie footwork Pattern (AG)
  • Hexagon Drill (AG)
  • Ankle Hop
  • Jump to Box (12"-18" or 30-45 cm box)
  • Standing Long Jump
  • Side to Side Box Shuffle
  • Medicine Ball Trunk Rotation
  • Medicine Ball Pullover Pass
  • Medicine Ball Sit-up
  • Medicine Ball Lateral Toss
  • Medicine Ball Overhead Throw
• Kovacs 2016
  • Power
    • Jumps
      • Box Jump
      • Depth Jump
      • Alley Hop
    • Other
      • Explosive Single Arm Tennis Specific Row
      • Ball Dribble
    • Medicine Ball
      • Medicine Ball Overhead Granny Toss
      • Medicine Ball Service Toss
      • Medicine Ball Forehand Toss
      • Medicine Ball Backhand Toss
      • Medicine Ball Chest Pass
      •  
  • Speed/Agility
    • Lateral Agility
    • Forward and Backward Alley
    • Lateral Cone Slalom
    • Forward and Backward Cone Slalom
    • Spider Run
    • Cross Cones
    • Figure 8
    • Four Cone Square
    • Service Box Crossover
    • Forward and Backward
    • Court Widths (17s)
    • Horizontal Repeater
    • Vertical Repeater
    • Diagonal Repeater
    • Volley Drill
    • Forehand and Backhand Agility
    • Condensed Deuce Court
    • Mini Tennis Z-Ball
    • Medicine-Ball Tennis

Green Bullet = Sports Specific

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