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201
Workout

Coordination control

~1 h. 4 min.
~768 kcal
⁉️ Comments

"Coordination control" This training develops the athlete's coordination qualities. Good coordination allows tennis players to quickly react to the ball, make quick decisions and instantly change direction.

Warm up
Biceps stretch
1
Level: 1
9 sec.
Archerpose
1
Level: 1
6
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
17 sec.
Subscription needed
M Stretch
1
Level: 1
9 sec.
Subscription needed
Forward fold
1
Level: 1
12 sec.
Subscription needed
Main exercises
Round 1
T adduction
8
Level: 3
12
Subscription needed
Push-ups - Mountain climber
7
Level: 1
7
Subscription needed
Swimmer start
8
Level: 2
12
Subscription needed
Forearm extension (single arm)
8
Level: 3
9
Subscription needed
Y abduction - Forearm flexion - Low pull
9
Level: 3
5
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Lunge with rotation
7
Level: 2
6
Subscription needed
Round 2
T adduction
8
Level: 3
12
Subscription needed
Push-ups - Mountain climber
7
Level: 1
7
Subscription needed
Swimmer start
8
Level: 2
12
Subscription needed
Forearm extension (single arm)
8
Level: 3
9
Subscription needed
Y abduction - Forearm flexion - Low pull
9
Level: 3
5
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Lunge with rotation
7
Level: 2
6
Subscription needed
Round 3
T adduction
8
Level: 3
12
Subscription needed
Push-ups - Mountain climber
7
Level: 1
7
Subscription needed
Swimmer start
8
Level: 2
12
Subscription needed
Forearm extension (single arm)
8
Level: 3
9
Subscription needed
Y abduction - Forearm flexion - Low pull
9
Level: 3
5
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Lunge with rotation
7
Level: 2
6
Subscription needed
Round 4
T adduction
8
Level: 3
12
Subscription needed
Push-ups - Mountain climber
7
Level: 1
7
Subscription needed
Swimmer start
8
Level: 2
12
Subscription needed
Forearm extension (single arm)
8
Level: 3
9
Subscription needed
Y abduction - Forearm flexion - Low pull
9
Level: 3
5
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Lunge with rotation
7
Level: 2
6
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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