Tennis and Badminton Activity Programme
Week 1: The Serve
INSPIRATIONAL VIDEO OF THE WEEK
Tennis: https://www.youtube.com/watch?v=zUfcrnJHNO4
Badminton: https://www.youtube.com/watch?v=1qRLetUVq4Y
HAND-EYE COORDINATION DRILLS DIET AND NUTRITION
1. Switch Catch (with partner) “Eleat Nutrition” has a series of themed meals which
http://www.ontheballcoaching.com/video are heathy and balanced. You could consider giving
s-to-help-during-lockdown.html (0.20 - one of these recipes a go. Perhaps you could offer to
1.35 minutes) cook for your parents as a thank you.
2. Switch Catch (on your own) (second https://www.eleatnutrition.com/blog/30-minute-
activity in meals
video)https://www.youtube.com/watch?
v=dje3N_2kO8M My favourite for this week, as a light lunch, is the
3. Football Tennis (great with a sibling or prawn and mango salad.
parent but could also be done against a
wall) https://www.eleatnutrition.com/recipes/shrimp-
http://www.ontheballcoaching.com/video mango-salad
s-to-help-during-lockdown.html (2.10 -
4.20 minutes)
4. Shuttle Bounces and wall hits
https://www.youtube.com/watch?
v=X32lzBuqyfE
5. Learn to Juggle
https://www.youtube.com/watch?
v=JZmmOdnljG4
6. 3 Ball Drops (first activity in video)
https://www.youtube.com/watch?
v=dje3N_2kO8M
Each week pick at least one of these drills to
practice. There is a mixture of tennis and
badminton drills and some more generic
exercises. It doesn’t matter what your focus sport
is, all of these activities help to improve hand-eye
coordination.
MENTAL PHYSICAL
Tennis Each week you should pick at least one of these
A Lesson in Serving related physical challenges to work on
https://www.youtube.com/watch? Tennis
v=ael71EkjvHw Tennis Challenges
https://www.youtube.com/watch?
Badminton v=yS6DZMxETPI
A Lesson in Serving Off court tennis drills (the book is optional)
https://www.youtube.com/watch?v=- https://www.youtube.com/watch?
Pf5bQU_FKs v=AVx7qLZQaRQ
TACTICAL Badminton
Tennis Mobility Training
Serve Tactics https://www.youtube.com/watch?
https://www.theguardian.com/lifeandstyl v=2HYgg0_Le7k
e/2009/jun/28/tennis-learn-serves- 10 Speed Exercises
strategies https://www.youtube.com/watch?
v=BxHY39Th0LI
Badminton
Serve Tactics General
https://www.badmintonbible.com/tactics Leg and Core exercises
/serving https://www.youtube.com/watch?
v=683L5zMYuiQ
TECHNICAL Upper Body Exercises
Tennis https://www.youtube.com/watch?
https://www.youtube.com/watch? v=xfXq_B5dQ5U
v=Va9uJMa_QtQ (the ladder exercise
might be difficult and could be left out)
Badminton
https://www.youtube.com/watch?
v=25hhDULAXTQ (the bucket activity at
the end is great for improving your
accuracy)
ADVICE & CONTACT POINTS
Remember that you shouldn’t push yourself too far. If you are ill or sustain an injury then always give
yourself adequate time to recover before exercising. Make sure that you warm up and cool down
properly to help avoid injury. I also suggest that you join Mr Davies Zoom City from 2:45-3:45. The Zoom
ID for that is 741 525 1890
During the start of Core Sport sessions Mr Bignell will be available on zoom if you have any
questions. His Zoom ID is 741 525 1890
On Wednesday afternoons I will be available on zoom between 15:45 & 16:00 if you have any
questions. my Zoom ID is 530 162 2415
All the best and take care
Mr Allen
