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Intro to Soft Tennis 101

Coordination and Flexibility Training

In soft tennis, coordination and flexibility are two crucial physical qualities. Good coordination helps you better control your body movements, improving the accuracy and efficiency of your shots. Adequate flexibility increases your range of motion and reduces the risk of injury. This section will introduce some targeted training methods to help you improve these key qualities.

Coordination Training

  1. Racket Balance

    • Balance a tennis ball on your racket, maintaining it for as long as possible
    • Gradually increase difficulty, such as standing on one foot or with eyes closed

  2. Ladder Drills

    • Use an agility ladder for various footwork exercises
    • Progress from simple to complex, gradually increasing difficulty

  3. Jump Rope

    • Start with basic jump rope training, then try various fancy rope skipping techniques
    • Helps improve footwork agility and body coordination

  4. Hand-Eye Coordination Exercises

    • Hit the ball against a wall, varying height and force
    • Practice passing and receiving with a partner, gradually reducing the target area

Flexibility Training

  1. Dynamic Stretching

    • Stretch muscles while performing slight jumps
    • Suitable as part of a warm-up routine

  2. Static Stretching

    • Hold stretching positions for 15-30 seconds
    • Suitable for post-training or post-match

  3. Yoga

    • Choose yoga poses suitable for tennis players
    • Helps improve overall flexibility and body awareness

  4. Foam Roller Release

    • Use a foam roller to release tense muscle groups
    • Aids in recovery and injury prevention

Considerations

  • Improving coordination and flexibility requires long-term commitment
  • Mild discomfort during stretching is normal, but you should not feel pain
  • Adjust training intensity and frequency according to individual circumstances
  • If you experience any discomfort, consult a professional coach or medical personnel promptly

By regularly performing these exercises, you will be able to significantly improve your coordination and flexibility, leading to better performance on the soft tennis court. Remember, improving these qualities is a gradual process; patience and consistency are key.