Tennis Drill Demonstration


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.

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The Drill is often used with

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Hop and steps to side

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Inside Outside

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Forehand shadows speed

Hop and one stepAgility & FitnessTennis Drills Coaching