HOME Tennis Drills Agility & Fitness

Tennis: Hop and one step

Your tennis drills are extremely useful coaching tools.

Nail, Tennis coach

DESCRIPTION

Fasten a resistance band to the net post.

Walk out until it is stretched as far as possible.

Hold the band (can loop hand inside for grip) with the right hand, whilst standing on just the right leg.

One legged hop forward to the left foot.

Then right leg out in front to turn off and accelerate out of the turn.

COACHING POINTS

Stick the landing on the hop, don't allow the band to pull forward.
Quick recovery out, similar to after a hit in a game situation.

READ MORE

READ LESS

OFTEN USED WITH...

Hop and steps to side:

Fasten a resistance band to the net post.

Walk out until it is stretched as far as possible.

Hold the band (can loop hand inside for grip) with the right hand, whilst standing on just the right leg.

One legged hop forward to the left foot.

Put the right leg in front and side skip out to the side before pushing off the ouside foot (the right foot) to turn.

Agility & Fitness

Hand Drop:

Player faces the coach while keeping one hand on coach's hand. Coach drops the ball. Player's goal is to react quickly and catch the ball before it bounces. Coach should encourage players to bend their knees to improve reaction time.

Agility & Fitness

In And Out With The Wall:

Player stands facing the wall and hits forehand volleys against the wall. After each hit, the player moves forward and closer to the wall. Once at the wall, the player continues to hit the ball against the wall but now moves back to their starting position. The aim is for the ball to not touch the floor.

Forehand Drills

Froggy push-ups:

Player jumps forward (with both legs) and performs a regular push-up.

This exercise is a good way to warm up both their lower and upper body before the practice.

Agility & Fitness

1926842

1010

SIGN UP NOW FOR FREE

search our library of 1200+ tennis drills
create professional tennis coaching plans
or access our tried and tested tennis plans

Tennis

MORE Agility & Fitness DRILLS

/drills/ Tennis/ Agility-Fitness /categoryDrills_21.jsp

JOIN SPORTPLAN FOR FREE

search our library of 1200+ tennis drills
create your own professional coaching plans
or access our tried and tested plans

Tennis

LATEST COACHING TRENDS

Smart Courts and Wearable Tech: How Technology Is Transforming Tennis Training

From sensor-equipped rackets to AI-powered coaching, technology is making tennis training more precise than ever. Here's what actually works.

March 2026

Sportplan Coaching

On-Court Coaching: Making the Most of Your 90 Seconds

On-court coaching is now fully legal. Here's how to deliver advice that actually helps during those crucial 90-second changeovers.

February 2026

Sportplan Coaching

6 Things Changing Tennis in 2026

On-court coaching is now fully legal, technology continues to advance, and the ATP calendar evolves. Here's what tennis coaches need to know for 2026.

January 2026

Sportplan Coaching

VIEW ALL COACHING TRENDS