Tennis Drills Articles Video

Serve DEUCE wide and FH DL FH II

12:18 am
|
Tennis Hand Feed Drills

Serve DEUCE wide and FH DL FH II

 

 

Objectives: Placement, Control, Pattern

– Player serves wide from the deuce side
– Coach feeds the ball to the deuce side
– Player hits forehand down the line
– Coach feeds the ball to the ad side
– Player finishes with forehand inside in
– The goal is to learn how to connect serve with the forehand strokes in a tactical pattern

Drill created by Marcin Bieniek

Overhead move forward and recovery

2:24 pm
|
Tennis Hand Feed Drills

Overhead move forward and recovery

 

 

Objectives: Overhead, Speed, Footwork

– Player starts between the cones
– Coach throws the high ball close to the net
– Player moves quickly to the ball and executes an overhead
– Player recovers back and repeats the pattern
– The goal of this drill is to learn how to quickly move to the overhead and establish effective position. Players have to learn how to keep the ball high and in front of the body while hitting overheads

Drill created by Marcin Bieniek

Touch shots to ad drop shot

Tennis Hand Feed Drills

Touch shots to ad drop shot

 

 

Objectives: Speed, Control, Endurance, Agility, Placement

– Cones are set close to the net on the ad side
– Coach feeds random balls into 2 service boxes
– Player runs to every ball and uses slice to hit it into the cones
– The goal of this exercise is to learn how to control the ball while running at maximum speed. This ability is especially effective while responding to drop shots

Drill created by Marcin Bieniek

Banana shake

12:08 am
|

Banana shake

 

 

Ingredients:

Bananas 150g

Protein powder 15g

Coconut shrims 5g

Milk 400ml

 

Recipe:

Put all the ingredients into the blending machine. Blend it for 20-30 seconds.

 

 

 

 

 

Nutrition facts:

Calories 400

Carbohydrate 59g

Protein 30g

Fat 9g

 

When to use it:

Because it is a healthy shake you can use it as a meal replacement. It is a great choice as a breakfast, before the […]

BH corner to corner

Tennis Hand Feed Drills

BH corner to corner

 

 

Objectives: Speed, Endurance, Open stance, Backhand, Control

– Player stands in the deuce corner
– Coach stands in the ad corner and drops the ball
– Player sprints, hits backhand in open stance and recovers back
– The goal is to learn how to hit backhand open stance while running at full speed and quickly recover back after the shot

Drill created by Marcin Bieniek

Prawns dinner

12:55 am
|

Prawns dinner

 

 

 

Ingredients:

Prawns 150g

Pasta 100g

Courgette 100g

Mushrooms 200g

Olive oil 5g

 

 

 

 

Recipe:

Boil basta. Put prawns, courgette, and mushrooms on frying pan. Mix together.

 

 

 

Nutrition facts:

Calories 629

Carbohydrate 88g

Protein 61g

Fat 13g

 

 

When to use it:

This meal is a great option after practice or workout. Lots of carbohydrates and proteins will help you get your body […]

Chest fly

12:45 am
|
Tennis physical preparation

Chest fly

 

 

Objectives: Strength, Upper body, Core

– Player maintains bridge position with gymnastic ball under the lower back
– Player keeps 2 dumbbells
– Player opens up the chest by moving the arms to the side
– Player should bend the elbows for the entire motion
– The goal is to improve strength of upper body

Drill created by Marcin Bieniek

Return AD FH CC and BH CC

5:41 am
|
basket drills

Return AD FH CC and BH CC

 

 

Objectives: Return, Forehand and Backhand, Placement, Consistency, Control

– Coach serves to the forehand from ad side
– Player hits deep forehand return into the zone
– Coach feeds another ball to the backhand side
– Player finishes with deep backhand cross-court
– The goal of this exercise is to combine return with the next shot. Developing patterns of play is the basic way to create automatic habits that players will use during the match

Drill created by Marcin Bieniek

Bicycle

5:41 am
|
Tennis fitness

Bicycle

 

 

Objectives: Core muscles, strength

– Player lays down on the ground with legs in the air
– Player alernates bringing one elbow to the opposite knee
– Player imitates bicycle motion
– The goal of this exercise is to strengthen core muscles that are responsible for generating power for tennis strokes

Milky rice

5:38 am
|

Milky rice

 

 

 

Ingredients:

White rice 100g

Milk 300ml

Cinnamon

 

 

Recipe:

Boil rice. Mix rice with milk. Add cinnamon and enjoy!

 

 

 

Nutrition facts:

Calories 448

Carbohydrate 93g

Protein 19g

Fat 4g

 

When to use it:

Use it as a breakfast, lunch or dinner. This meal contains lots of carbohydrates and adequate amount of proteins so it can give you an […]

DOUBLES BH drop VL moving CC

11:17 am
|
basket drills

DOUBLES BH drop VL moving CC

 

 

Objectives: Poach, Control, Placement

– Player stands close to the net on the deuce side
– Cones are set close to the net on the ad side
– Coach feeds the ball to player’s backhand
– Player hits backhand drop volley and moves to the side
– The goal is to control the shot and hit drop volleys from different positions

Drill created by Marcin Bieniek

Serve DEUCE bounce over the bar – Advanced

12:09 am
|

Serve DEUCE bounce over the bar

 

 

Objectives: Placement, Control, Consistency, Trajectory

Child serves from the DEUCE side and tries to make it over the bar after the bounce. By performing this drill child works on trajectory and learns how to apply topspin to the ball. Both these skills are necessary to play consistent serves at any level and to build the base for more powerful shots in the future.

Drill created by Marcin Bieniek

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