North Miami Beach Academy

HIGH-PERFORMANCE TENNIS TRAINING: Isolating the hip flexor muscles that are used to lift the knee are a useful way to work on improving explosive power acceleration to the ball.

HIGH PERFORMANCE TENNIS TRAINING: Controlling the center of the court helps you dictate the point. The first shot goes to the opponent down the middle, the opponent, opens up the court with a forehand inside out, the counter shot goes down the middle again, and the opponent opens the court with the inside in and stays totally in control of the point.

HIGH-PERFORMANCE TENNIS TRAINING: focus of this drill, used to use gravity to increase the load on the connective tissue in the lower body. Note quick split step after the landing on the depth jump from the step bench simulating the wide base split step of a tennis shot. Compounded by the explosive first step the athlete, Nina in this case, is training her explosive acceleration of her first step to the ball. Also note that she is to accelerate through the 4 high orange cones and slow down only when she gets to the four orange shorter cones working on her deacceleration to an approaching ball.

HIGH-PERFORMANCE TENNIS TRAINING: a well timed split-step and out-step can get your body loaded up properly to have all the leverage you need to drive through the ball on the return of serve.

HIGH-PERFORMANCE TENNIS TRAINING: Serve recovery footwork is a critical element to work on during your practices so that you are prepared for the +1 (the shot after the serve). In the case of Franklin, it’s the leaping backhand approach.

HIGH-PERFORMANCE TENNIS TRAINING: Maverick is always moving his feet. You can tell because of the sound that his shoes make on the court. And keep an eye out for the spin move

HIGH-PERFORMANCE TENNIS TRAINING: Check out Max, our aspiring seven-year-old, proving specific footwork can be taught at any age and level. In this case, watch all three videos to see the specific progressions we used to get Max moving smoothly.

HIGH PERFORMANCE TENNIS TRAINING: Notice the adjustment steps between each shot. These foot movements are critical for positioning and protecting the spacing between body and the ball to allow the racket the proper distance to unload maximum racket speed.

HIGH-PERFORMANCE TENNIS TRAINING: 1.5 mile aerobic threshold light interval warm-up run. Get the circulatory system up-and-running in preparation for Friday match play.

HIGH-PERFORMANCE TENNIS TRAINING: Improve rotational core activation by using a light medicine ball, shortening up the backswing, tightening the core, using a slow to fast rotation, accelerating the hands at the release of the ball.