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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
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 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
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

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