Tennis Drill Demonstration


Tie a knot in a resistance band so that there is a hoop at one end big enough to fit around a person.

Fasten the resistance band to the net post. Have a player stand in the loop.

Walk out until it is stretched.

Player side lunges towards the net post, sideskips out and pushes off the outside foot before returning back to the starting position.

Coaching points

Slow and controlled at first

Stay low and level from the lunge to the sideskips.

Techique important, if in progressions the technique is lost then slow it back down.


  1. Increase the speed
  2. Power out of the push off into the recovery.

The Drill is often used with

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Forehand recovery with resistance bandAgility & FitnessTennis Drills Coaching