Warm-up · Level 1
Jump rope
Rope jumps with short contacts. No rope: mimic the motion.
- Suggested dose
- 3 × 45 s · 20s rest
- Equipment
- Jump rope · or · No equipment
- Works
- Calves, Forearms, Full body
- Pattern
- Footwork, Ankle and calves, Plyometrics
How to do it
- Elbows close to the body, turn from the wrists.
- Low jumps on the balls of your feet.
- Vary it: alternating feet, side to side, double rhythm.
Key points
- 2–3 cm jumps
- Wrists, not shoulders
Common mistakes
- Jumping high
- Landing on your heels
Why it helps your tennis
Coordination, ankle stiffness and foot rhythm; highly recommended by Steinhöfel as a warm-up.
Source: Steinhöfel, Competitive Tennis – Training Exercises (warm-up)