Volunteer Corner

Welcome to your resource center.

 

This portion of the website is designed to be your tool in the teaching journey or to simply bring ideas for your tennis classes.

Below you will find 5 tabs

  • Lesson Plan: sample 1hr lesson plan
  • Dynamic Warmups
  • Drills
  • Games
  • Static Stretching

For more information about Health & Fitness please visit Health Benefits of Tennis

 

Lesson Plans

Sample 1: 1hr lesson (view PDF)

6:00PM – 6:05PM Class overview/ Homework review
6:05PM – 6:10PM Dynamic Warmup
6:10PM – 6:20PM Drill 1 (and 2)
6:20PM – 6:25PM Water break
6:25PM – 6:35PM Tennis game incorporating the drill
6:35PM – 6:40PM Water break
6:40PM – 6:50PM Physical activity / game
6:50PM – 6:57PM Static Stretching
6:57PM – 7:00PM Class review / Homework

Sample 2: 1.5hrs lesson (view PDF)

6:00PM – 6:05PM Class overview/ Homework review
6:05PM – 6:10PM Dynamic Warmup
6:10PM – 6:25PM Drill 1
6:25PM – 6:30PM Water break
6:30PM – 6:45PM Drill 2
6:45PM – 6:50PM Water break
6:50PM – 7:00PM Tennis game incorporating the drill
7:00PM – 7:05PM Water break
7:10PM – 7:20PM Physical activity / game
7:20PM – 7:27PM Static Stretching
7:27PM – 7:30PM Class review / Homework

OR

6:00PM – 6:05PM Class overview/ Homework review
6:05PM – 6:10PM Dynamic Warmup
6:10PM – 6:25PM Drill 1
6:25PM – 6:30PM Water break
6:30PM – 6:45PM Tennis game incorporating the drill
6:45PM – 6:50PM Water break
6:50PM – 7:00PM Physical activity / game
7:00PM – 7:05PM Water break
7:10PM – 7:20PM Match Play
7:20PM – 7:27PM Static Stretching
7:27PM – 7:30PM Class review / Homework

Dynamic Warmups

Drills

Fitness Corner

Static Stretching

  • Wrist Stretch

    Extend both arms out in front of you. Take your left hand to bend your right wrist backwards as far as you can until you feel a stretch in your wrist and forearm arm. Repeat with the op other hand.

  • Triceps Stretch

    With your arms overhead, use your left hand to pull your right elbow behind your head. You should feel the stretch in your right triceps. Repeat on the opposite side.

  • Side Stretch

    Stand with your feet hip distance apart period take one arm and reach it over your head into the opposite side period feel the stretch along the side of your body period repeat on the opposite side

  • Shoulder Stretch

    Gently stretch your arm out and across your body. Using your left arm, tag the elbow of your arm in and pull towards your body. Repeat on the opposite side

  • Quad Stretch

    Hold on to a bench or a fence for balance, or practice looking at the one spot on the floor. Using a left hand, grab your left foot and pull your heel in towards your buttocks. Keep your knees close together during the stretch. Repeat on the opposite side

  • Neck Stretch

    Bending, took your right arm and gently placed it on the left side of your head. Pull slowly until you feel a stretch on the left side of your neck. I repeat on the opposite side.

  • Hamstring Stretch

    Sit on the ground and extend your right leg straight in front of you. Touch your left foot to your knee. Bend forward and hold your toes with your right hand to stretch your hamstrings. If you cannot touch your toes, then touch your shins.

  • Groin Stretch

    Sit on the floor. Bend your leg and keep your right foot flat on the floor. Cross your leg over the right thigh. Hold the position. Pull both legs towards your torso for a deep stretch. Repeat on the opposite side

  • Chest Stretch

    Lay your hand flat along wall or a fence at shoulder height with the arm straight. Turn to the left side to feel the stretch. Make sure not to lose the contact with the wall or a fence. Repeat on the opposite side

  • Calf Stretch

    Chill right foot out straight. Slowly pull the toes backwards till you feel a stretch in the calf muscle. If you cannot reach your toes, then use a towel/jump rope to pull your foot back.

  • Back Twist Stretch

    While seated place your right leg over your left, with your right foot on the ground. Twist your body so that your elbow makes contact with your right knee. Repeat on the opposite side.

  • Back Stretch

    Lie on your back with your knees bent. Hug your shins and slowly pull your knees up to the chest until you feel a gentle stretch in your lower back

  • Ab Stretch

    By on your stomach with hands underneath your shoulders. Gently push her upper body off the ground while keeping your pelvis on the ground. You should feel slight stretching in the front of your stomach