Tennis Drills Articles Video

Backhand only open

Tennis Hand Feed Drills

Backhand only open

 

 

Objectives: Footwork, Technique, Open stance

– Coach feeds random balls to the backhand side
– Player has to use open stance to hit backhand
– The goal is to learn and get comfortable with open stance that is necessary while dealing with fast balls

Drill created by Marcin Bieniek

FH tired legs

Tennis Hand Feed Drills

FH tired legs

 

 

Objectives: Footwork, Consistency, Control

– Coach feeds a ball to the forehand side
– Player hits forehand and recovers to the middle
– Player performs 4 jumps up and back over the baseline before he moves to the next shot
– The goal is to challenge the forehand stroke by performing specific physical exercise between the shots. Jumps make legs tired so player learns how to effectively hit the ball while having tired legs

Drill created by Marcin Bieniek

Serve DEUCE wide and BH approach DL and FH VL CC

12:48 am
|
basket drills

Serve DEUCE wide and BH approach DL and FH VL CC

 

 

Objectives: Approaching the net, First volley, Serve and the next shot

– Player serves wide from the deuce side
– Coach feeds an easy ball to the backhand side
– Player hits deep backhand down the line approach shot and comes to the net
– Coach feeds another ball to the deuce side
– Player finishes with deep forehand volley cross-court
– The goal of this drill is to learn how to quickly transition to the net and control the first volley.

Drill created by Marcin Bieniek

Balanced crossover step jumps right

12:48 am
|
Tennis footwork drills

Balanced crossover step jumps right

 

 

Objectives: Balance, Coordination

– Player stands next to 2 hurdles
– Player jumps sideways using crossover steps
– On both sides player stops and maintain balanced position on right leg
– The goal is to improve balance and coordination

Drill created by Marcin Bieniek

Balanced step forward and backward left

6:58 am
|
Tennis footwork drills

Balanced step forward and backward left

 

 

Objectives: Balance

– Player stands between balance platforms
– Player steps forward on balance platform and maintains balance on left leg
– Player recovers and makes another step backward on balance platform and maintains balance on left leg
– The goal is to improve balance

Drill created by Marcin Bieniek

FH 1 attack 1 drop shot

basket drills

FH 1 attack 1 drop shot

 

 

Objectives: Offence, Drop shot

– Coach feeds short balls to the deuce side
– Player alternates hitting offensive forehand cross-court and forehand drop shot down the line
– The goal is to build variety of offensive weapons with forehand stroke

Drill created by Marcin Bieniek

Left leg cross lines

4:27 pm
|
Tennis footwork drills

Left leg cross lines

 

 

Objectives: Footwork, Agility, Coordination

– Cones are set around the player
– Player moves in different directions and crosses the cones with left leg
– The goal is to coordinate the movement and learn how to push from left leg. This motion is helpful while recovering after shots in tennis

Drill created by Marcin Bieniek

All Forehand to DEUCE

basket drills

All Forehand to DEUCE

 

 

Objectives: Placement, Footwork, Control, Consistency

– Coach feeds random balls
– Player can use only forehand stroke
– Player hits all the balls deep to the deuce side
– The goal is to learn how to cover the court with forehand and use this stroke to build situational advantage

Drill created by Marcin Bieniek

Low position legs

11:28 am
|
Tennis fitness

Low position legs

 

 

Objectives: Strength, Core muscles

– Player lies down on the ground
– Player lifts straight legs up as low over ground as possible
– Player maintains this position
– The goal is to strengthen core muscles that are crucial in power production in tennis

Drill created by Marcin Bieniek

Lunges weights

10:45 am
|
Tennis physical preparation

Lunges weights

 

 

Objectives: Strength, Legs

– Player keeps dumbbells in hands
– Player performs regular lunges
– The goal is to strengthen legs muscles that are crucial to stay injury free

Drill created by Marcin Bieniek

Top 3 athlete-friendly snacks

10:44 am
|
tennis instruction

 

 

Top 3 athlete-friendly snacks

 

 
Tennis is no longer just a physical activity. To succeed at the top level you have to be prepared in all areas. Technique, strategy, mental skills, fitness preperation, nutrition, and recovery are aspects that have to be considered in planning your weekly schedules.
Working with many junior players I am constantly surprised (negatively) how poor decisions they make according to eating. It is important to understand that many times it is not their fault because it is result of lack of education or […]

Left rotator up tube

12:05 pm
|
Tennis fitness

Left rotator up tube

 

 

Objectives: Strength, Injury prevention, Flexibility

– Player keep resistance bend with left hand
– Player performs external rotation motion
– Player shouldn’t move albow during the exercise
– The goal of this exercise is to prevent possible shoulder’s injuries

Drill created by Marcin Bieniek

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