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fitness 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

Forehand hitting cross court from 3 zones

Coach feeds 3 balls to the player's deuce side down the line. Standing on the base line, the player moves to their right to meet the ball on their forehand side. The player then returns the ball hitting forehand cross court to the corner of the deuce side between cones. he/she then moves back to the centre of the base line. The coach then feeds the next ball on the players deuce side service line. The player moves foreward and returns using a forehand cross court short to the corner of the deuce side. Player then returns back to the centre of the baseline. Coach then feeds the third ball a few feet beyond the net. Players moves to meet it and agins, using a forehand cross court shot, returns the ball beteen the cones set up on the cross court shot side.

Attacking

Hit and move: Running drives

Players are working in threes with player 1 in a full-court and players 2 and 3 in the forehand and backhand corners respectively. Player 1 is hitting running drives, 1 forehand cross followed by 1 backhand cross. Player 2 is hitting a forehand line, and player 3 a backhand line. The pattern is played in this way for up to 3 minutes depending on the level of fitness of player 1.

Rally Drills

Hitting in all directions

Player and coach rally together. The player hits shots in this pattern: forehand cross court forehand down the line backhand cross court backhand down the line

Forehand & Backhand Drill

Offensive-minded response

Player stands on the baseline. Coach feeds high topspin ball into one of the corners. Player tries to hit the ball on the rise without moving back. Drill specifications: 4 reps per set If coach has more players during the session he can set up 2 lines of players and work on forehand and backhand at the same time. With less players coach can focus just on one groundstroke for few minutes and then switch to the next one. Incorporating specific fitness exercises focused on shoulder strength is a good way to prevent possible injuries because of the higher point of contact.

Forehand Drills

Old-school slice as a modern weapon

Player stands on the baseline. Coach feeds high topspin ball into the backhand corner. Player tries to hit the ball with backhand slice without moving back. Drill specifications: 1-4 repetitions per set With less players on the court coach can work with one student while others are performing specific fitness drills or shadowing the high backhand slice to get comfortable with this motion. With more players on the court coach can put one player as a feeder and let him work on this tactical ball at the same time while others are working on responses to this high topspin shot.

Backhand Drills

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 with 3 zones

2 players rally together in cross court direction. 3 zones are set on each player’s side (Red, Yellow, Green). Player has to hit particular shot according to the opponent’s balls placement. If the ball lands in the red zone player hits defensive/neutral shot. If the ball lands in the yellow zone player hits neutral/offensive shot. If the ball lands in the green zone player has to attack it. Drill specifications: 30-60 seconds and switch 4 players can work on the court at the same time while others can have different duties. Coach can put 2 players next to the net post and let them say “stop” when the ball goes over the net. This is the signal for the player and feedback at the same time of their perception time. If there are more players on the court coach can make them do some fitness drill or put them far behind the hitting players and work on ball perception on their own.

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

Using the middle to defend under pressure (it's the biggest part of the court after all!)

The coach feeds single ball feeds from the basket putting the player under extreme pressure. Starting from the singles tramline the players must try to hit the ball on the run directly back down the middle of the court to the rectangular target. Players can choose whether they slice or hit over the ball depending on how quickly they can get to the ball. Each player hits just one ball at a time so players waiting must be ready immediately for the next feed and after the shot has been played must jog back to the start position at the back of the court in order to keep the drill continuous. Repeat this drill with the coach feeding from the opposite corner.

Passing Shots Drills

Respond to Drop Shot Agility &...

Coach tosses low and short balls really close to the net. Player sprints and responds with counter drop shots.

General

Kangaroo Jumps Agility & Fitne...

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

General

Frog jumps Agility & Fitness -...

The player performs explosive jumps with minimal break time between repetitions.

General

Decelerate and turn Agility & ...

Fasten a resistance band to the net post.Walk out until it is stretched as far as possible.Accelerate in towards the net but before the player reaches the net they need to decelerate and turn to run back out.

General

Quick Feet Ball Warm Up Agilit...

Player stands on the baseline and rolls the ball forward. They then run forward to catch up with the ball, but instead of picking it up, they use quick feed to run around the ball before running forward to catch it up again and do the same.

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

Cone Warm Up Agility & Fitness...

Cones are set in front of the player who starts on the baseline. The coach rolls the ball from behind the player. Player runs, stops the ball and goes around the cones while controlling the ball with the racquet. In this drill, player works on speed, deceleration and control.

General

Elevated push-ups Agility & Fi...

Player puts legs on bench and performs push-ups.

General

Diagonal shuttles Agility & Fi...

Start on one side of the baseline.Cross feet shuttles moving diagonally forward and to the other side.Push off from the outside foot and straight into the next diagonal shuttle.

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

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

Prepare the core Agility & Fit...

Player puts back on the gymnastic ball. Player performs regular crunches by rising the upper back.

General

Cat stretch Agility & Fitness ...

On all fours arch back and then dip back to stretch. Repeat 10 times.

General

Inside Outside Agility & Fitne...

Take push up position. Bring your knees as close to the chest as possible and come back. Perform the action as dynamically as possible. This exercise can work simultaneously on legs explosion and core muscles.

General

Throw Backhand Close Agility &...

Player imitates backhand in close stance while throw the ball against the wall.

General

Hop and steps to side Agility ...

Fasten a resistance band to the net post.Walk out until it is stretched as far as possible.Hold the band (can loop hand inside for grip) with the right hand, whilst standing on just the right leg.One legged hop forward to the left foot.Put the right leg in front and side skip out to the side before pushing off the ouside foot (the right foot) to turn.

General

Catch with carioca Agility & F...

The coach faces the player, with both only using the carioca step. The coach tries to "lose" the player who is trying to stay in line with the coach.

General

Point the cone Agility & Fitne...

4 cones are set around the player. Coach faces the player and points out one of the cones. Player runs in this direction, touches the cone and recovers back.

General

Short Width, Full Width Agilit...

Player starts in the middle and sprints to the deuce corner, imitating a forehand stroke. Immediately, the player changes direction and sprints all the way to the other corner to finish imitating backhand stroke.

General

Side lunges with pause Agility...

Player performs side lunges. After going down player pauses for few seconds. Player performs few sets of this exercise.

General

Sideways one leg hurdle Agilit...

The player stands sideways to the hurdles (right side). The player jumps sideways on right leg over the hurdles.

General

Left Leg Lunge Agility & Fitne...

Player uses TRX (facing the wall). Player stands on the right leg. Player performs lunge back with left leg while keeping the left leg in the air.

General

Bicep curls Agility & Fitness ...

Player needs 2 dumbells, one for each hand. Weight to be determined by the player.Player performs biceps curls at the same time by folding arm in at the elbow and moving hand toward bicep. Controlled movement

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

Overhead throws Agility & Fitn...

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

Jump rope box one leg Agility ...

Player jumps forward on right leg. On the service line, player changes direction and jumps sideways on the left leg. On the sideline, player changes the leg and jumps on right backward. On the baseline, player jumps to the right on left leg.

General

Lunge with weights Agility & F...

Player keeps weights in both hands. Player performs regular lunges.

General

Drop And Run Agility & Fitness...

The player stands in one corner of the court, with the coach on the opposite side of the baseline. The coach drops the ball from shoulder height and the player must sprint across the baseline and hit the ball, before returning to their starting position.

General

fitness DRILL CATEGORIES
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Agility & Fitness Drills
Agility & Fitness Drills
fitness SESSIONS
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Challenge the serve to meet demands!

Make your players tactically aware and ready for their return of serve, hitting shot patterns to go on the front foot

Cardio Tennis Fun

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

Running Scenarios

Fluid movement is essential to firstly making balls and then being in a good position to play an effective shot. Go through the full repertoire of shots whilst on the move with this tough session.

Non-Stop Movement Session - Keep the pressure on!

A non-stop, physically challenging quick thinking session - working on your players' fitness, tennis reflexes and natural instincts

Agility and coordination - Sharpen their senses!

Say no to heavy footed players. Improve your players' reactions with this fast footwork session - working in pairs on their acceleration, agility and reaction speed

Smash It! Perfect the Overhead Volley

Teach your players on how to improve the tricky overhead shot, developing their technique and tactical thinking - don?t tap it, smash it!

Improving Key Skills For Juniors

Use this session plan to help your players’ confidence and skills grow, by putting in use of key skills that are required in the game.
fitness ANSWERS
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How do you beat someone who is clearly inferior but?

How do you beat someone who is clearly inferior but just keeps the ball in play?

Archived User Coach

How to run try-outs, getting 50 students down to 32?

There are 50 students, and I need to select 32 of them. How will you plan your try-out? Test for accuracy? Fitness?

Farhad Roshanaie Coach, United States of America

free access to agility and fitness

I was offered free access to agility and fitness library. but it says locked, upgrade.

Julie Lumb Coach, England

high ball

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

samala ashok Coach, India

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