Tennis: Balanced Body

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.

Players start in two lines, one behind the deuce service box and the other behind the advantage box. Coach feeds balls alternately to players on their left and right. Players on the coach's left hit forehands and those on coach's right hit backhands. Players are aiming to put the ball away, as close to the baseline as possible.

Dead ball drill. Coach is stationed on position 2 and players start off middle baseline and moves to forehand then 2nd shot on back hand

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.

Coach stands on the ad side. Cones are set on the deuce side. Coach throws random balls. Player’s goal is to hit 3 balls in a row back to coach and forth one into the cones.

The coach feeds an easy ball to the deuce side and the player hits offensive approach shot to the deuce side and comes to the net. The coach feeds the ball to the backhand side and the player then finishes with backhand volley to the deuce side. The player repeats this pattern from middle of the court and from the ad side.

Cones are set in front of the player inside the service boxes The coach alternates feeding to the forehand and to the backhand The player makes a split step over the cones, executes a regular volley and recovers behind the cones to start the action with the other volley too.

Player stands on the service line.  Coach alternates feeding to the forehand and to the backhand side.  Player hits all volleys in cross-court direction.

Player stands on the service line.  Coach alternates feeding to the forehand and to the backhand side.  Player hits all volleys in down the line direction.

Players start in the centre on the baseline and alternate between shots (Backhand First)

Players start in the centre on the baseline and alternate between shots (Forehand First)

Players line up on secure line and hits 1st Forehand volley to 1, player then continues forward to 2nd volley for a backahnd volley down the line.

The coach feeds shorter ball to the ad side. The player hits backhand approach shot down the line and comes to the net. The coach feeds another ball to the deuce side. The player finishes with forehand volley down the line.

Players line up on service line and hit 1st backhand volley to 3, then continues forward to 2nd volley which is forehand down the line.

2 players play points against each other. Player B feeds an easy ball. Player A attacks it and the point begins. Player A has to play the point all the time inside the baseline.   Drill specifications : 2-3 points and switch Points are short so players can play few rallies in a row before they switch. Playing inside the baseline requires great footwork skills and many shots played in low position so lunges can be performed by waiting players to improve legs’ strength and become more natural while playing shots in really low position.

2 players play points against each other. Player B feeds an easy ball. Player A attacks it and the point begins. Player A has to play the point all the time inside the baseline.   Drill specifications : 2-3 points and switch Points are short so players can play few rallies in a row before they switch. Playing inside the baseline requires great footwork skills and many shots played in low position so lunges can be performed by waiting players to improve legs’ strength and become more natural while playing shots in really low position.

The coach serves second serve from the ad side and the player hits offensive forehand return to the ad side. The coach defends and hits easier ball back. The player finishes with deep forehand to the deuce side.

Player stands on the baseline. Coach faces the player. Coach throws random balls to keep player in neutral/defensive position. Coach adds easier balls from time to time that player should attack. Drill specifications: 1 set and switch 1 player is working with the coach so other players have to perform other activities to keep improving while not hitting. Because ball perception is strongly connected with a reaction players should work on these skills while waiting for own turn. Simple cooperation where player A stands few meters away from player B and drops the ball that has to be caught after the one bounce is beneficial and can improve players effectiveness on the court.

Cones are set in the deuce deep area. The coach feeds balls to the forehand or backhand and the player hits the ball while avoiding the deep deuce corner.

Cones are set in the deuce deep area. The coach feeds balls to the forehand or backhand and the player hits the ball while avoiding the deep deuce corner.