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.

Coaching points

  • Stick the landing on the hop, don't allow the band to pull forward
  • Strong core, don't lean side to side
  • The band is aiding the hop so it should be further than their usual standing hop

The Drill is often used with

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

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Hop and steps to side

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Hop and one step

Hop with resistance bandAgility & FitnessTennis Drills Coaching