The player wears resistance band attached to the waist and ankles. The coach feeds the balls to the forehand side, and the player hits only forehand volleys in a low dynamic position.
Maintaining low and dynamic position is even more important at the net than on the baseline. It is because players have less time to react so any weakness in positioning will be quickly exposed by a good opponent. Players should remember that rallies at the net are really quick (max 2-3 shots) so they have to make sure that each stroke is almost excellent.
In this drill, the player works on low and dynamic position. Wearing resistance band is a demanding coaching aid because players have to work really hard with their legs muscles to maintain this position. Another benefit of this tool is that trying to make legs straight is even more demanding for the muscles because of the resistance. The coach should make the sets shorter for less fit players and longer for real athletes to get good benefits of this drill. This exercise is also a good indicator of our players' fitness levels so players will get quick feedback about their physical preparation for tennis.
Most club players practise the serve on its own and then have no idea what to do with the ball that comes back. Serve plus one is the pattern that turns a good serve into a won point.
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