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Tennis: ladder

ladder DRILLS
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2 in 2 out ladder

Player stands next to the ladder. Player alternates legs while stepping in and out of the ladder. This drill is a great exercise to improve speed and agility of the tennis player.

Agility & Fitness

Catch the ball inside the ladder

The player stands facing the ladder, and then performs jumping pattern (inside the ladder, outside the ladder, jump to the side). Every time the player jumps inside the ladder, the coach throws the ball to the player. The player catches the ball and throws it back.

Coordination / Fun Games

Ladder Both Heels Side

Player goes through the ladder. Player keeps arms on the sides of the body. Player alternates kicking hands while moving heels up and to the side.

Agility & Fitness

Ladder High Knees

Player goes through the ladder. Player brings one knee at a time as high as possible. Quickness and proper movement are priorities for this exercise.

Agility & Fitness

Left First Sidestep Ladder

Player stands sideways to the ladder. Player moves sideways putting left foot first and adding right foot after. Player tries to do this pattern as fast as possible.

Agility & Fitness

Open the court and finish down the line

2 players rally together in cross court direction. Player A picks the right moment to hit angle shot and opens the court up. After successful angle shot player finishes the next ball down the line. Drill specifications: 1 point and switch Only 2 players can play at one court so quick change after the point is the best way to keep all players hitting. While waiting for own turn players should perform specific fitness drills that will lead to the improvements in their games. Jump rope or footwork on the ladder are quick and dynamic exercises that can be used to achieve these goals.

Forehand Drills

Rally cross-court and surprise down the line

2 players rally together in cross court direction. Player A picks the right moment to surprise the opponent and hits the drop shot down the line. Drill specifications: 1 minute and switch 4 players can work on forehands and backhands at the same time so 1 minute periods for switching are appropriate. Waiting players can perform some footwork exercises on the ladder to keep the feet active or they can imitate drop shot to get more comfortable with disguising the shot and changing the grip right before the point of contact.

Forehand Drills

Send and adjust

2 players rally in cross court direction. Players adjust their court position according to the placement of own shots. If the ball is hit really deep players move closer to the baseline. If the ball is hit with medium depth players maintain the position around 2 meters behind the baseline. If the ball is hit short players quickly move back to prepare for defense. Drill specifications: 1 min and switch 4 players work with each other at the same time so the coach can walk around and provide constant feedback about the footwork and positioning. Main goal is to focus on these two aspects so any faults related to stroke’s technique shouldn’t be pointed out at this time. Waiting players should do fitness drill to work on their footwork skills and legs endurance. Ladder, jump rope or plyometrics are great examples to implement while waiting for own turn.

Forehand Drills

Smash and Run

Players take it in turns to step into the court, tap the net with their racket and smash back the high feed from the coach. After repeating this twice (making sure they hit the net before each shot) players run over to the ladder on the far side of the court and perform a fast feet exercise of your choice (cross-over steps, both feet in each rung...)

Smash Drills

Zig zag up the ladder

Player goes diagonally through the ladder, using only little steps in between each space. In this drill, player works on speed and coordination. At the beginning, kids should focus more on coordination rather than speed.

Agility & Fitness

2 in 2 out ladder Agility & Fi...

Player stands next to the ladder. Player alternates legs while stepping in and out of the ladder. This drill is a great exercise to improve speed and agility of the tennis player.

General

Bounce down ladder Coordinatio...

Ladder is set in front of a player. The player tries to bounce the ball down with the racquet and hit each ball in the next square of a ladder.

General

Zig zag up the ladder Agility ...

Player goes diagonally through the ladder, using only little steps in between each space. In this drill, player works on speed and coordination. At the beginning, kids should focus more on coordination rather than speed.

General

Catch the ball inside the ladd...

The player stands facing the ladder, and then performs jumping pattern (inside the ladder, outside the ladder, jump to the side). Every time the player jumps inside the ladder, the coach throws the ball to the player. The player catches the ball and throws it back.

General

Kangaroo Jumps Agility & Fitne...

Player performs kangaroo jumps.Player should bring knees as close to the chest as possible.

General

Balance with coordination Agil...

Player jumps on jump rope using only left leg.Player performs 2 jumps on each side of the line.Player moves forward and at one point starts to moving back.

General

Tennis: Bounce on Racket, Catc...

Player bounces the ball up in the air using racket in the dominant hand.Coach throws another ball to the left side of the player.Player tries to catch the ball with free hand while still bouncing the ball on the racket with the dominant hand.

General

Keeping low one leg squat Agil...

Lunge forwards, then take the weight on just the front foot, staying low before bringing the back foot level with the front foot but still off the floor. Arms out in front for balance. Stay balanced on one foot, before bringing the other foot through to become the new front foot in a lunge.

General

Smash and Run Smash Drills - T...

Players take it in turns to step into the court, tap the net with their racket and smash back the high feed from the coach. After repeating this twice (making sure they hit the net before each shot) players run over to the ladder on the far side of the court and perform a fast feet exercise of your choice (cross-over steps, both feet in each rung...)

General

Catch & Throw Like A Volley Vo...

Working on volleys should be incorporated in the early stages of learning tennisIt is not purely about volleying well but it is about not being scared of the incoming ball as also playing without the bounce and without the backswingKids who are introduced to the net game on mini-court find it easier to come to the net also while playing on bigger court so this transition is smoother if the proper approach is taken with smaller court and softer balls

General

Balance touch cones Agility & ...

The player stands on the balance platforms. Cones are set around the player, with the player's goal to touch each cone separately without falling off the platforms.Balance platforms work best with this drills. If coaches don't these though use your creativity to find an alternative (stand on a bean bag for example).The important thing is to use something that is SAFE to stand on and ideally forces the kid to test their balance.

General

Deep & Short Backhand Drills -...

Player stands on the baseline. Coach feeds balls to the ad side.Player alternates hitting 2 backhands slice deep cross-court and 2 backhands stop shot down the line<br>

General

Arms Prevention Agility & Fitn...

Player uses a resistance band.Player keeps the band in one hand and performs outside move to the side.

General

Arm and back stretch Agility &...

Lie on floor, with one leg at 90° across the body. Arms stretched wide. Bring the outside arm to the inside arm, turning the head at the same time. Repeat 10 times and then switch sides.

General

Tennis: Net drop forehand down...

Player stands inside the service line. Coach drops the ball from the net on the deuce side. Player sprints and hits controlled forehand drop shot down the line.

General

ABS Ready For The Strokes Trai...

Player lays down on the ground on the back.Player keeps legs bent at 90 degrees and keeps them in the air.Player moves legs from side to side without touching the ground and keeping their back flat.<br>

General

Balanced Crossover Jumps Agili...

Set up 2 hurdles slightly wider than shoulder width apart. Player performs crossover jumps with left leg.Player jumps between the hurdles with right leg and lands on left leg outside the hurdles.Player keep balance on left leg. Right leg is always the leg between the two hurdles.

General

Backhand medicine ball throw d...

Player sits sideways on the ground with legs in the air, and the coach throws the ball to the left side.The player catches the ball, turns upper body and throws the ball back.

General

Warm up: side to side Agility ...

Players perform warm up routines to prepare body for the practice. The main theme of this session is serving, so the warm up exercises should be related to that tennis discipline.

General

Get comfortable Forehand Drill...

Cones are set in the ad corner. The coach feeds high balls to the forehand side, the player then executes forehand drive in the air to the ad side.

General

Warm up: one leg jump rope Agi...

Players should perform their regular warm up activities based on running and dynamic stretching. The coach should also set up physical exercises related to the session's topic. Introduce jump rope to raise the player's heart rate.

General

Warm up: touching the cones Vo...

Players warm up by running and performing dynamic stretches. The coach should ask players to perform exercises which will help to develop the skills related to the half-volley. In this warm up set up two cones about 1.5 metres apart. Ask your player to stand facing the cones, then reach down to the cone on his/her left with their right hand. Then return to the standing position before reaching for the left cone with the right hand.

General

Rally cross-court and surprise...

2 players rally together in cross court direction. Player A picks the right moment to surprise the opponent and hits the drop shot down the line.Drill specifications:1 minute and switch4 players can work on forehands and backhands at the same time so 1 minute periods for switching are appropriate. Waiting players can perform some footwork exercises on the ladder to keep the feet active or they can imitate drop shot to get more comfortable with disguising the shot and changing the grip right before the point of contact.

General

Live Ball Pressure Volley Dril...

Coach feeds easy ball to the backhand side. Player hits backhand cross court (approach shot) and moves forward. Coach hits the ball back to make player respond with backhand cross court volley. Coach hits again and player has to finish with forehand cross court volley.

General

Deep and short Forehand Drills...

Cones are set on the deuce side (deep and short). The player stands on the service line and the coach feeds high ball to the forehand side. The player executes forehand drive in the air deep cross-court and moves forward, before the coach feeds another ball to the backhand side.The player finishes with backhand drop-volley down the line.

General

Send and adjust Forehand Drill...

<br>2 players rally in cross court direction. Players adjust their court position according to the placement of own shots. If the ball is hit really deep players move closer to the baseline. If the ball is hit with medium depth players maintain the position around 2 meters behind the baseline. If the ball is hit short players quickly move back to prepare for defense.<br>Drill specifications: 1 min and switch 4 players work with each other at the same time so the coach can walk around and provide constant feedback about the footwork and positioning. Main goal is to focus on these two aspects so any faults related to stroke’s technique shouldn’t be pointed out at this time. Waiting players should do fitness drill to work on their footwork skills and legs endurance. Ladder, jump rope or plyometrics are great examples to implement while waiting for own turn.

General

Open the court and finish down...

2 players rally together in cross court direction. Player A picks the right moment to hit angle shot and opens the court up. After successful angle shot player finishes the next ball down the line.Drill specifications:1 point and switchOnly 2 players can play at one court so quick change after the point is the best way to keep all players hitting. While waiting for own turn players should perform specific fitness drills that will lead to the improvements in their games. Jump rope or footwork on the ladder are quick and dynamic exercises that can be used to achieve these goals.

General

Snap It Down Smash Drills - Te...

The player stands at quite a distance from the wall and hits only overhead forehand smashes against the wall. The player should aim to make the ball bounce as close to the wall as possible. This will help the ball bounce high ready for the next shot, with the player doing the same thing continuously.

General

Zone dictates the shot Forehan...

2 zones are set on player B side (deep corner and angle). Players rally together in cross court direction. Player A can pick one of 2 options. If the player hits deep zone 2 times in a row, he finishes the next ball with a down the line shot. If the player hits an angle zone, he finishes the next ball with a drop shot down the line.Drill specifications:1 min and switchOnly 2 players can work on one court so time changes are working perfectly for this type of drill. Rest of the players should perform physical exercises e.g footwork on the ladder or jumping rope while waiting for own turn.

General

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ladder SESSIONS
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ladder ANSWERS
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How do I coach 14 girls (varying abilities) on just 2 courts?

How do I coach 14 girls, all of varying levels from beginner to advanced on just two courts?

Archived User Coach

Box league ladder for school pupils

How do I find a free template for a Box league ladder for school pupils

Roslyn Marriott-Cox Coach, England

high ball

hi what is the best drill to improve high ball contact point and footwork.

samala ashok Coach, India

group coaching

I want to design an 8 sessions for 2 beginners players

Asim 0 Coach, Qatar

How do I coach 14 girls (varyi...

How do I coach 14 girls, all of varying levels from beginner to advanced on just two courts?

Archived User Coach

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