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.

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

Coaching points

  • Stick the landing in the hop
  • Quick shuffle out to the side and recover
  • Stay low on the shuffle
  • Body weight central in the steps but over the bent leg in the push off

The Drill is often used with

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Hop and one step

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High Knees 123

In And Out With The Wall Drill Thumbnail
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In And Out With The Wall

Hop and steps to sideAgility & FitnessTennis Drills Coaching