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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
Incline (feet at shoulder width)
1
Level: 1
17 sec.
M Stretch
1
Level: 1
9 sec.
Forward fold
1
Level: 1
12 sec.
Main exercises
Round 1
T adduction
8
Level: 3
12
Push-ups - Mountain climber
7
Level: 1
7
Swimmer start
8
Level: 2
12
Forearm extension (single arm)
8
Level: 3
9
Y abduction - Forearm flexion - Low pull
9
Level: 3
5
Reverse plank leg abduction (alternating)
9
Level: 2
12
Lunge with rotation
7
Level: 2
6
Round 2
T adduction
8
Level: 3
12
Push-ups - Mountain climber
7
Level: 1
7
Swimmer start
8
Level: 2
12
Forearm extension (single arm)
8
Level: 3
9
Y abduction - Forearm flexion - Low pull
9
Level: 3
5
Reverse plank leg abduction (alternating)
9
Level: 2
12
Lunge with rotation
7
Level: 2
6
Round 3
T adduction
8
Level: 3
12
Push-ups - Mountain climber
7
Level: 1
7
Swimmer start
8
Level: 2
12
Forearm extension (single arm)
8
Level: 3
9
Y abduction - Forearm flexion - Low pull
9
Level: 3
5
Reverse plank leg abduction (alternating)
9
Level: 2
12
Lunge with rotation
7
Level: 2
6
Round 4
T adduction
8
Level: 3
12
Push-ups - Mountain climber
7
Level: 1
7
Swimmer start
8
Level: 2
12
Forearm extension (single arm)
8
Level: 3
9
Y abduction - Forearm flexion - Low pull
9
Level: 3
5
Reverse plank leg abduction (alternating)
9
Level: 2
12
Lunge with rotation
7
Level: 2
6
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

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