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Tennis: stretching

stretching DRILLS
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Balance and Touch Toes

Player stands on balance platforms, one under each foot. Player keeps straight legs and reaches for toes. Try to maintain this position for 20 seconds.

Agility & Fitness

Deuce mini killer

The coach stands at the net on the deuce side and the player starts from the service line. The coach moves the player around with volleys, and the player hits only slices back to the coach.

Forehand Drills

Inch worm

Hands to your toes. Slowly walk them forward out into a plank position. Hold for a second. Then walk the feet in using little steps to meet the hands.

Agility & Fitness

Stretching Stop Volley

Player starts from the service line. Player sprints forward on the deuce side and finishes the run with dynamic split-step. Coach feeds the ball away from the player to the ad side. Player reacts after the split step and tries to hit a backhand stop volley down the line.

Volley Drills

Warm up - throwing and catching

Players perform regular warm up routines based on running and dynamic stretching. The coach prepares activity stations to improve athletic skills related to the session's theme. The video is a suggested warm up which involves the coach feeding the ball to the player from the other side of the net. The player then has to catch the ball and throw it back to the coach. To ensure a full warm up vary where you throw the ball.

Forehand Drills

Warm up

Players perform their own individual warm up routines. Warm up should include moderate running and dynamic stretching. Coach sets up a few stations to work on skills related to the session's goal.

Agility & Fitness

Warm up with TRX equipment

Players perform their regular warm up routines based on running, jump rope and dynamic stretching. Players rally together to warm up all strokes. Coach prepares specific exercises to start improving from the beginning: TRX squat drill: Player faces the wall, then maintaining the correct position (tension on the straps, straight upper body), performs a squat. To make it more difficult, the player should bring his/her feet closer to the wall. TRX row drill: Player faces the wall, then maintaining the correct position (tension on the straps, straight upper body) performs a rowing action. To make it more difficult, the player should bring his/her feet closer to the wall.

Agility & Fitness

Warm up: jump rope

Players warm up using own routines based on running and dynamic stretching. Coach sets up specific exercises to improve physical skills. Players should warm up all strokes to get ready for the practice.

Agility & Fitness

Warm up: one leg jump rope

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.

Agility & Fitness

Stretching Stop Volley Volley ...

Player starts from the service line.Player sprints forward on the deuce side and finishes the run with dynamic split-step.Coach feeds the ball away from the player to the ad side.Player reacts after the split step and tries to hit a backhand stop volley down the line.

General

Lunge and arm stretch Agility ...

Start in plank position. Bring one foot next to hand. Lift that hand up and turn to face that side. Repeat across court.

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

Deuce mini killer Forehand Dri...

The coach stands at the net on the deuce side and the player starts from the service line. The coach moves the player around with volleys, and the player hits only slices back to the coach.

General

Volley Shadow Volley Drills - ...

Cones are set on the court.Player performs volley movement shadowing, paying attention to the footwork and racquet technique.

General

Walking lunges Agility & Fitne...

Walk across the court doing lunges. Step out in front and bend both legs 90°.

General

Volley shadowing with weights ...

Player holds light dumbbell in dominant hand. Player imitates volleys with weight.

General

Protect The Wrist Agility & Fi...

<span style=&quot;background-color: rgb(255, 255, 255); color: rgb(50, 50, 50);&quot;>Player keeps light dumbbell in one hand. <span style=&quot;background-color: rgb(255, 255, 255); color: rgb(50, 50, 50);&quot;>Player takes position with the back of the hand pointing up and performs up and down motions using only the wrist.

General

Volley and charge at the net V...

Coach feeds the balls to the same side of the court. The player has to hit three balls to complete a full run through of the drill. The player hits each ball to a specific zone marked out with two cones. After the shot the player has to move toward the net. The third shot should be played close to the net. After the third shot the player moves back to their starting position on the court.

General

using the serve advantage Fore...

The player serves wide from the ad side, with the aim of getting the ball to land between two cones in the serving box on the opposite side of the court. The coach, standing in front of the player, then feeds him/her the ball to their backhand side. The player then has to run around and hit forehand inside in, with the aim of getting the ball to land between two cones placed in the corner of the deuce side on the other side of the net.

General

Everything to 1 corner Forehan...

Standing in the deuce corner the coach feeds the ball to the player from the opposite end of the court. The coach should move the player around the court by feeding the ball to different parts of the court, but the player is only allowed to hit forehands to the deuce corner.

General

Rally Pattern Forehand Drills ...

In a rally with the coach the player must hit the ball in a given pattern. Moving from one side of the court to the other the player will focus solely on playing 2 forehand cross court shots and 1 forehand inside in.

General

Tennis: Forehand/Backhand Appr...

Coach, 2 players, and a basket of tennis balls. Player 1 starts off on the centre of the baseline. Coach feeds ball 1 to the corner of the singles court for player 1 to play a forehand down the line. Coach feeds ball 2 to the opposite side of the court just in front of service box for player 1 to run on to and play a backhand down the line. Coach feeds ball 3 to the opposite side of the court halfway up the service box for player 1 to run on to and play a forehand down the line. Coach then feeds ball 4 to the opposite side of the court just in front of the net for player 1 to run on to and play a backhand down the line. Coach has to move backwards along the line to deliver the feeds. Drill repeated with player 2.

General

Resistance band pole twists Ag...

Tie a resistance band to a pole about 2m long and tie the other end to the net post.Player stands holding the pole about shoulder height with the hand closest to the band in the middle and the other out to the side.Slowly rotate the pole each way so that each arm faces out to the side.

General

Keep it stable while returning...

Player stands on the balance platform. Coach feeds the ball to the player's side, either to their left or right depending on the type of shot the player is practising. Player hits volley back to the coach while maintaining their balance.

General

Side to side safe defense retu...

Hitting on the run is a skill that has to be practiced often because players must learn to control the distance between the body and the ball and how to hit the shot while still moving. In this exercise, the player aims for the middle of the court because it is the best defensive tactical return. This is because there is more court to aim for and the middle of the net is lower. Players should also know that hitting on the run forces them to lose time as they stop, change direction and recover. So tell your players to aim high over the net to gain additional recovery time while the ball is in the air.

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

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

Weight Transfer Forehand Drill...

<br>Player stands behind the baseline. Coach faces the player. Coach throws the ball. Player hits forehand/backhand and moves the right/left leg forward. Player’s goal is to get to the service line without any additional steps.

General

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stretching SESSIONS
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Cardio Tennis Fun

Improve your player's tennis skills in a friendly and fun environment while being active and burning a lot of calories!

Points based on Forehand scena...

Work on different tactical plays with your players on court, based on their forehand stroke, to catch the opposition off guard!

Tactical basics for effective ...

Understand tactical plays to create an advantage on the court by playing shots with a good depth to allow the player to approach the net and finish the point.

Return Confidence | Tennis Les...

Don't shy away from the serve! Get your players returning confidently with this week's session!
stretching ANSWERS
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I'm coaching middle school tennis for the first time. Where to begin?

Coaching tennis to middle school athletes for the first time. How do I begin?

Rhonda R Lang Coach, United States of America

I'm coaching middle school ten...

Coaching tennis to middle school athletes for the first time. How do I begin?

Rhonda R Lang Coach, United States of America

How to beat a heavy top spin p...

can anyone suggest a tennis tactics on defeating a player who uses looping topspin?this type of player loves to rally, uses high bouncing topspin, and loves long rallies . however his opponent hates long rallies and ends up losing the point. any suggestions ?

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