Tennis: Control the stance

Purpose: learn to move in an "X" pattern under pressure of movement. Coach feeds the ball in the sequence 1,2,3,4 for each player in turn.   Coach feeds high deep balls to points 1,3 and shorter feeds to 2,4. Exact pattern of 1,2,3,4 maintained throughout. Player hits feeds 1,3 deep crosscourt. Feeds 2,4 down the line. Feed in sets of 16 balls.

Player side steps until the coach drops a ball. The player must catch the ball before the second bounce. Players can also start from a stationary position with heels of the ground or hopping on one leg or criss crossing the legs or with player starting with their back to coach and the coach shouting out when throwing the ball.

Player 1 is feeding and can start halfway between the service line and the net with arms outstretched at shoulder height. Player 2 is working, starting in the ready position on the baseline, but remaining active on the spot. Player 1 must drop either of the 2 balls they have outstretched in their hands. As soon as player 2 sees this they must sprint forwards and try to get to the ball after 1 bounce. They then throw the ball back to player 1 and shuffle their feet moving backwards in a relaxed way to get into the start position for the next feed.

Coach feeds lob ball. Player hits overhead after the bounce back to the coach. Coach hits another lob. Player finishes with overhead deep to the ad side.

Player stands at the middle of the service boxes. Coach feeds balls to the player at different heights (low, medium, high) Player has to return the ball by executing the shot from different contacts and on the volley

The coach stands on the service line and rallies with the player, who is stood on the baseline. Everytime the player returns the ball, they move forward. Once at the net, they move backwards after every shot. The player executes groundstrokes behind the service line, and volleys inside the service line.

Coach stands inside the court and feeds challenging short ball. Player runs and hits forehand approach shot on the run.

Coach feeds an easy ball down the middle of the court. Player moves forward and hits an agressive forehand to the deuce side. Player then moves forward to take up a proper position at the net.

Both players start at service line. Red 1 has to hit a ground stroke and then approach the net and play a volley back to Blue 1 and then return to service line. Repeat 6-10 shots then stop for Blue 1 to continue drill.

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

Player 1 is feeding from the service box and player 2 starts on the baseline T in the ready position. Player 1 rolls tennis balls along the ground, in a random pattern, one after the other and player 2 must move to each ball, stop it with their hand before it goes outside the singles tramlines or baseline. After stopping the ball player 2 should roll it back to player 1 who can then roll the next ball.

Both players side step along the tramlines throwing the ball (underarm)to each other until they reach the net and then return to the baseline doing the same thing. Catching the ball after one bounce is a good start.

Players are working in pairs with player 1 feeding from just behind the service box and player 2 starting from the baseline area. Player 1 can roll, drop, or throw balls in any order or direction to player 2 and player 2 must react accordingly and return the ball to player 1 in the same way it has been fed. They must reach each and every ball before it goes outside the single tramlines, baseline or in front of the service box. Player 1 can throw the ball straight at player 2 too so they must be ready for anything!

Two players face each other. Players are only allowed to use shuffle steps. Player A tries to move to the side to "break the line" with partner. Player B's goal is to maintain this imaginary line by reacting to opponent's change of direction.

2 players face each other. Players put their rackets vertically on the ground and hold them with one hand. At a given signal, players release the racket and run to catch their partner’s racket.

The player faces away from the partner Partner slightly tosses the ball in different directions and says "Go” The player then turns around and tries to "Catch” the ball on the racket

Hula hoops are set on the court to help player imitate movement for close stance forehand The player performs a split step in the first cone and uses shuffle step to move forward in sideways position At the end, the coach throws the ball so the player hits a forehand while using a close stance

Players stands on the baseline, while the coach feeds the ball to one side of the court. The player then hit the ball back, while alternating between close and open stance.

The player and the coach face each other in short distance between them They use 2 balls at the same time One player throws the ball in the air and other player kicks the ball on the ground Players try to maintain exercise without losing the rhythm

3 balls are set on the cones. The player runs to each cone, slides and hits the ball without dropping the cone.