Tennis drills for technique warming-up
Goal is to put 3 in a row.
- Make 2 teams
- From each team, 1 player runs with a colored hat and places it in a hoop
- When the first player returns the 2nd player of the team starts, then the 3rd.
- When there is 1 hat of each color the 4th player may move a colored hat to get 3 in a row.
You can practice the movements during a game with V drills.
See the picture for this V drill exercise.
See the picture for this V drill exercise.
- The player walks diagonally past the hat and hits the oncoming ball.
- Then steps backwards around the hat.
- Steps sideways back to starting point.
- Note: the face should always be toward the net.
- It is good to practice first without ball, but with racket, so that the movement goes well.
- Lay a rope with a hat on one end.
- The players have their racquet and a balloon.
- They play the balloon up with the racket and while the balloon is in the air, they move the hat from one side of the rope to the other.
- You can make it a competition by suggesting a number of times.
At the back line, place a bin of balls.
- The players start with a ball in their hand and run to the two hats closest to the net.
- They stand still between the hats and try to throw the ball into the bucket from there.
- Successful. Then they run back to the ball pit. Grab a new ball and run to the two hats in the middle to throw the ball into the bucket again from there.
- Failed. Then they run back to the ball pit. New ball and try again on that level.
- The one who completes the three levels first wins.
- Two players run against each other.
- Run through the pawns to the net.
- Then sprint to back line.
- Whoever touches the back line first has won.
- Take a lap around the field. On the long side jog, on the short side walk.
- Stand upright, feet hip-width apart. Make 20 squats at slow pace.
- Stand upright, feet hip-width apart. Make 20 jump squats.
Start with arms extended above your head. To add extra power to the jump, drop your arms along your body as you bend your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground. - Do lunges in three positions; front, side and back, per leg.
Basic position; stand upright with your feet slightly apart.- Put your right leg straight ahead and bend the knee 90 degrees. Bend your left knee as close to the ground as possible. Come up.
- Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
- Put your right leg back, bend your left knee. Return to base position.
- Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible. Come up.
- Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
- Put your left leg back, bend your right knee. Return to base position.
- Make a lap along the field. On the long side jog. On the short side sprint.
- For each player, complete the course as fast as possible. Keep track with stopwatch.
- Player keeps face facing the fences while making a full circle around each hat. Shuffles/runs to the next hat.
- At the double line of pawns, the player jumps over them with both feet.
- Runs as fast as possible through the six pawns facing pawn 7 at the finish line.
- The player stands in the middle of the backfield.
- His/her racket is on the back line.
- Five tennis balls are scattered around.
- The player runs as fast as possible to the balls and brings them to the racket one at a time.
- How fast are all five balls on the racket?
- Use a stopwatch to keep track of time.
- Trainer plays from the service box to opposite side
- Player runs in and hits the ball back aiming to hit the pyramid of pawns.
- Each hit is 1 point.
Put the players in a row next to each other.
About 1 meter in front of them on the ground is a tennis ball.
About 1 meter in front of them on the ground is a tennis ball.
- Have them put their feet slightly apart.
- Quickly run -dribble- in place.
At the trainer's instruction they do while dribbling:
- Hands on knees.
- Hands on toes.
- Hands on shoulders.
- Hands forward.
- Hands in the air.
- When the trainer calls Ball!, they grab the ball as fast as they can.
- Repeat and throw the commands interchangeably for variety.
- Have the players line up on the baseline.
- Between the sidelines are 7 pawns.
- Have the players shuffle around the pawns one at a time. Important that they keep their faces toward the net.
- So they shuffle sideways forwards and backwards.
- Arriving at the net, they jog along the sideline back to the baseline and rejoin the group.
- Have the players line up behind the baseline.
- Have the players do side shuffles one at a time, between the sidelines, toward the net.
- Arriving at the net, they jog past the net, between the side lines on the other side and back along the baseline to rejoin the line.
- Repeat the exercise a few times.
