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Tennis: Necessary Splits

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DESCRIPTION

  • Player performs split step jumps forwards between the cones.
  • Once they reach the end cone, they will turn and repeat this back to where they started.

COACHING POINTS

  • Player works on legs strength and the basic tennis element of movement.
  • Performing this exercise creates muscles memory so player gets used to making split step consistently on the court.
  • Additionally because this exercise is performed on the sand it pushes athlete to work harder.
  • For even more fitness progress coach can give more advanced players medicine ball to keep in hands.

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RELATED PLANS...
Lesson Plan: Solid game based on fundamental principles

Solid game based on fundamental principles

To work on players baseline game focusing predominantly on reactions but also technical, tactical, physical and mental aspects of building and winning a rally.
OFTEN USED WITH...
New Approach to Net Game | Movement

New Approach to Net Game:

  • Coach stays behind the service line and feeds shorter ball to player's forehand.
  • Player hits forehand half-volley back to coach in down the line direction and moves forward.
  • Coach hits the ball in cross-court direction using volley.
  • Player finishes set with deep backhand volley down the line.

Movement
Moving Zones | Movement

Moving Zones:

Court is divided into 3 zones ("Deep" Cones to the baseline, "Medium" Cones to the service line; "Short" Service box). Coach feeds random balls. Player has to react and make proper decisions related to the zones.

If the ball is deep, player has to move back and hit higher cross court. If the ball is medium, player can make own decision and hit neutral or aggressive shot. If the ball is short, player has to move forward and hit aggressively down the line or make a drop shot.

Movement
Legs to the sky | Agility & Fitness

Legs to the sky:

The player lays down on the ground. The player keeps legs straight and performs legs raises.

Agility & Fitness
Non-Dominant Warm Up | Rally Drills

Non-Dominant Warm Up:

Players rally up and down the middle of the court while standing on the service line using their non-dominant hand, looking for as much control as they can get.

Rally Drills
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