Tennis: Consistency with Plyometrics

Coach feeds live ball to Player who backhand returns The coach then lays a cross court for the player who hits the ball at a target close to the baseline

Coach is stationed at position 2 while players start off forehand alley corner moves and executes first shot near middle baseline and second shot mid-court short ball.

Live ball Drill Coach feeds from position 1. Players start off in forehand doubles alley and execute shots with direction. player has to to hit the first ball back to the coach to then hit the second shot down the line.

In this exercise, the coach feeds all the balls to one side. The player's goal is to alternate shots with higher and lower trajectory over the net, firstly hitting a high shot, followed by a low shot, and this is repeated.

The coach stands in front of the player and throws 1 short 1 deep ball to the backhand side. Player's goal is to hit backhands moving inside and outside of the baseline. Proper footwork is crucial if we are thinking about effective tennis play. Many mistakes are made because of improper legs' work so that is why players have to spend more time on drills that are based on intense footwork. Having strong legs and being quick are 2 skills that make us play better as also increase our self-confidence because we know our capabilities.

Player stands on the baseline and prepares to receive the ball. The coach alternates between throwing the ball low and then one high to the player's backhand side. The player must alternate hitting the ball using a backhand stroke after the ball bounces and then with a backhand while the ball is still in the air.

Players rally together. Player A hits 2 backhands cross-court and 1 backhand down the line. Player B responds with all shots to the backhand corner.

The coach feeds balls to the ad side. The player alternates hitting backhand down the line and backhand slice down the line.

The player starts by standing behind the doubles alley on the advantage side. The coach feeds regular deep balls to the backhand side, and the player aims to hit the ball down the line in between the doubles alley.

The player stands at the net on the ad side and the coach stands on the baseline on the ad side. Players rally together. The player at the net alternates hitting backhand volley and overhead.

The player stands on the baseline and the coach stands close to the net. The coach feeds drop shot to the backhand side. The player sprints forward and hits deep backhand slice down the line off drop shot.

Coach stands on the player's side. Coach throws low ball around the service line. Player hits backhand approach shot down the line on the run.

In this drill, the player works on backhand down the line and precise footwork. Cones are set behind the baseline, and the player stands on the right side of the cones. The player goes around the cones (using little steps) and hits backhand down the line.

Get the player to stand close to the net. The coach then feeds an easy high ball to the player's backhand side. The player then executes an offensive backhand in the air. Note: the player can't touch the net while hitting the ball.

Cones are set on the baseline. The player jumps over the big cone and lands with legs widely apart (flat cones between the legs). The coach feeds the ball to the backhand side, and the player hits backhand stroke.

Coach stands in front of the player. Coach tosses 3 different balls to the backhand side. First ball is close to the player; second ball is between the middle and the sideline; last ball is close to the sideline. Player hits and recovers after each shot.

Players start iff in no mans land. Players approach the backhand, gets into the first volley position (Backhand), then changes to forehand for second volley down the open court

The coach stands in front of the player, and throws a low ball around the service line. The player sprints forward, hits backhand approach on the run and follows to take position at the net.

Player moves around the cones as fast as possible and hits backhand cross court.

Player A stands in the ad corner, and player B tries to hit all balls to the ad corner. If the ball bounces in front of the cones, player A hits backhand down the line. If the ball bounces behind the cones, player A hits backhand cross court.