Cardio Tennis Drills Table of Contents Page 1-3. Section II WARM-UP Drills Page 4

Transcription

1 Cardio Tennis Drills Table of Contents Page 1-3 Section II WARM-UP Drills Page 4 1. Bounce Hit Forehand Page 5 2. Partner Catch with Shuffle Step Page 6 3. Ball - Racquet Exchange Page 7 4. Volley Up and Over Page 8 5. Three Volley Across Diagonally Page 9 6. Mini Tennis Up and Over Page Jog High Knees and Split Step Page Merry Go Round Page Box Run Line Touches Page Burglar Drill Page Jumping Jacks Page Free Style Swim Page Torso Twist Page 17 Section III DRIILL BASED Drills Page 18

2 4. Volley Catch Page Backhand Volley Catch Page Approach Poach Page Overhead Tap the Net Page Bryan Brothers Cooperative Volley Page Live Ball Page Two Balls Across the Baseline Page Poaching and Switching Page Serve and Volley Page Thigh Burner Page Drop Shot Drill Page Set Up Put Away Volley Page Run For the Lob Page Mid Court Crusher Page Approach and Volley Page Field Day Page Double Windshield Wiper Baseline Page Volley Across Page 36 Section IV PLAY BASED Drills Page Star Wars Page Consistency Rally Page Double Tap at the Net Page Charging Points Page Net to Baseline ` Page Triples Page Back vs. 2 Back Page Terminator Page 45

3 8. Down the Line Forehand Passing Shot Page Drop Shot Me Page Half Court Serve and Volley Page Poaching Page Recovery Channel Page Adios Page Rainmaker Page Red Rover Page Intense Page 54 Section V COOL DOWN Drills Page Volley Ball Tennis Page Consistency Volley Page Partner Volley Page Service Drill Page Double King of the Court with Serves Page Doubles Tiebreaker Page Bobsled Page I Did It Page Team Serving Page Serve Progression Page 65

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5 Bounce Hit Forehand 1. Players form 2 lines at the baseline with the basket in between 2. Players grab a ball from the basket, jog to the service line and do a "bounce hit" forehand 3. They exit quickly and run through the ladder before returning to the opposite line Beginner players hit forehands off both sides

6 Partner Catch with Shuffle Step 1. Line up players as partners on a doubles sideline with a foam ball 2. Players shuffle step to the opposite doubles sideline as they bounce catch the ball to each other 3. Be creative; catch out of the air, use 2 balls, turn it into a competition

7 Ball and Racquet Exchange 1. Players partner up across the net from one another at the service line 2. Player 1 has a racket, Player 2 a foam ball 3. Player 2 tosses the ball underhand to player 1 so 1 can hit the ball off a bounce 4. 1 hits the ball cooperatively so 2 can catch it, both players are moving forward as this is happening Both A and B meet at the net and exchange the ball and racket, then they back pedal to the service line and repeat.

8 Volley Up and Over 1. Two rows of 3 players each face off across the net. 2. Player hits ball cooperatively to their partner so they can take it out of the air as a volley. Instead of volleying it right back the player bumps it up to himself and then volleys it back over. All balls should be taken out of the air, no bounce. 3. This is a cooperative exercise for more skilled players to learn control and how to put under spin on the ball. 4. Can also be used as a cool down exercise.

9 Three Volleys Across 1. The pro is feeding from a basket behind the T. 2. On the opposite side, the players form a line in the ad alley to the service line. 3. First player approaches the net and split steps and takes first volley, then moves to the right to receive the second volley, then moves to the right again to receive the third volley. Player then exits to the right, goes through the ladder and behind the baseline around to the end of the line as the second player begins.

10 Mini Tennis Up and Over 1. Two rows of 3 players each face off across the net standing just behind the service line. 2. Players hit the ball so that it will first bounce in front of the player that they are hitting to. 3. Receiver then bounces the ball up so that it will bounce on the court in front of them before they hit the ball back.

11 Jog High Knees and Split Step 1. Students are spread out on the baseline facing the net, racquet in hand. 2. Pro is in front of the students facing the net as well. 3. Pro demonstrates as students follow, high knees to the net then split step. 4. Turn around, run to the baseline with back kicks then split step, get in rhythm with the music!

12 Merry Go Round 1. Players and coach form a big circle, racquet in hand. 2. Upon the coache's direction, they all shuffle clock wise to the music. 3. The coach then changes directions alternatinig clock wise and counter clock wise to keep the players on their toes.

13 Box Run Line Touches 1. Player A starts at the net, on the deuce side racquet in hand, three to four players are directly behind player A. Player B starts at the net on the ad side, three to four other players behind player B. No ball is being played. 2. Player A is to run to the singles side line and touch the line, then run to the center line and touch it back and fourth for twenty seconds. Other players run the same pattern simultaneously. 3. Variation: at the end of the warm up, you can make it a competition counting who can touch the most lines in 20 seconds.

14 Burglar Drill 1. The coach's racquet is on the ground in the middle of the court with 18 balls on it. 2. Players are spread out to all corners of the court. 3. Their racquet is at their feet laying on the ground with no balls on it. 4. Upon direction from the coach, each player runs to the coach's racquet or they can "steal" a ball from someone else s racquet. 5. The winner of the game is the first person to gather 3 balls on their racquet.

15 Jumping Jacks 1. The coach and players are spread out on one side of the court. 2. They all do jumping jacks to the beat of the music.

16 Free Style Swim 1. The coach and players are spread out. 2. They all do big arm circles imitating a free style swimmer to the beat of the music. 3. Variation: see which one of your students has the coordination to have one arm circling forwards and one arm backwards.

17 Torso Twist 1. The coach and players are spread out. 2. They join hands in front of them imitating a ready position. 3. Twist the torso to the left then to the right to the beat of the music. 4. Great for back and upper body warm up.

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19 Volley Catch 1. Players line up single file off the side of the court near the service line without a racket 2. Player will catch ball with their hands simulating "volley" technique 3. Pro feeds two balls to each player as they move across the service line 4. Player exits, drops ball into a basket and runs back into line 5. It doesn't matter if the player catches with left or right hand 6. Emphasize "diagonal power" with the legs, simulating a "fitness" lunge 7. If you have more than 6 players have them run through the ladder after catching the balls

20 Backhand Volley Catch 1. Great way to learn the backhand volley "without "teaching" 2. Set up the drill just like volley catch except the player will have a racket 3. The players dominant hand is holding the racket. The racket is resting on the players non dominant wrist below the racket head 4. The player will "catch" the ball in the non dominant hand. The wrist and racket should not break contact

21 Approach Poach 1. Players form two lines at the baseline 2. Pro feeds a 2 ball sequence to each player; first ball is short (approach) and the second a volley feed (poach). 3. After the player hits the approach he moves in a diagonal movement across the center line and volleys the second ball out of the air. 4. He exits quickly and off the same side and runs through the ladder before returning to the end of the opposite line The pro feeds the next ball to the other line in quick succession.

22 Overhead Tap the Net 1. Two players start in the volley position, the lines are formed at both net posts 2. The pro double feeds a challenging lob, after the player hits the overhead he must sprint forward and "tap the net" and immediately begin backpedaling for the next lob 3. The pro feeds each person 3 balls and then they rotate If you have larger numbers set up the ladders at the baseline and have the players run through before returning to the opposite line.

23 Bryan Brothers Cooperative Volley This drill requires a high level of volley skill 1. Players stand across the net from one another about a foot inside the service line close to the doubles sideline 2. They cooperatively reflex volley the ball as they both move to the opposite sideline. When they get across the court, they will run back to the end of the line and repeat

24 Live Ball "King of the Court on Steroids" can be played as single or doubles: begin with a Champion side and a Challenger side. 1. The Pro feeds to the challengers and informs the players where the first ball must be hit to be considered good. For example if playing in the typical one up one back doubles the pro can say the first ball off the feed must be hit cross court. The point is played out and anything goes. 2. Play best out of 3 points. 3. If the challenger side loses 2 points in a row they are out, no matter what the count is. A clean winner hit by the challenger automatically takes over the champion side. 4. The game differs from king of the court because as soon as the ball dies (winner or error), the pro immediately feeds in the next ball so that the point never ends, thus the name, LIVE BALL. 5. The pro calls the score and challenges the players with the feeds according to the level of player: lobs, dropshots, line drives or by putting the ball in the racquet of the challenging side players as needed by the pro to keep things moving and the sides will change frequently. Alternate the feeds in for doubles, so that each player gets their fair share of hits.

25 Two Balls Across the Baseline 1. The pro is double feeding from a basket behind the T. 2. On the opposite side, the players form a line on the ad side behind the baseline. 3. Player 1 is behind the baseline on the deuce side and player 2 is behind the baseline on the ad side. Player 1 hits the 1st feed down the line and exits to the end of the line. Player 2 hits 2nd feed down the line and moves to the position that player 1 vacated. 4. Repeat double feed, 2 & 3 hit and rotate so that 3 & 4 are in position for next double feed.

26 Poaching and Switching 1. The pro is feeding from a basket behind the T. 2. On the opposite side, the players form 2 lines at the baseline. Player 1 on the deuce side, 2 is on the ad. 3. The pro feeds an approach shot to player 1. As player 1 hits the shot, his partner 2 charges the net. 4. Player 1 stops at the service line while player 2 goes all the way to the net position. Pro feeds second ball back to 1 which 2 intercepts with a poach. Player 1 switches. Pro feeds a volley to player 1 who is now volleying from service line on ad side. Players rotate outside go through the ladder and players 3 and 4 take their turn.

27 Serve and Volley 1. 8 players, 2 lines starting from the baseline. 2. The pro stands on the opposite side of the net in the center. 3. Pro counts 1,2,3 and the first two players serve at the same time. Then they run to the net. 4. Pro double feeds 3 volleys, 1 overhead. 5. Players exit on the outside, go through the ladder and go to the end of the line Next two players are up.

28 Thigh Burner Volleys 1. Six players on the court at the service line. Pro is free to move about. 2. Players 1& 2 hit volley volley straight ahead. from the doubles alley. Players 3 & 4 volley volley from the opposite doubles alley. Players 5 & 6 volley volley from the center line. 3. Each player starts from the service line. They are to step into their volley. One maybe two steps inside the service line, then recover behind the service line and split step before their partner makes contact, then step into their next volley.

29 Drop Shot Drill 1. The pro is feeding from a basket behind the T. 2. On the opposite side, the players form 2 lines at the baseline. 3. The pro double feeds a drop shot. Players 1 and 2 run to their drop shot straight ahead and hit a drop shot back. Both players exit on the outside and back to opposite side of the baseline from where they began for player 3 and 4 to take their turn.

30 Set Up Put Away Volley 1. The pro is feeding from a basket behind the T. 2. On the opposite side, the players form 2 lines at the service line. 3. Pro double feeds 2 volleys to player 1 and 2. The first volley is to be hit from the service line, deep down the line (on target). The second volley, hit closing in to the net, is to be hit short cross court. Both players exit on the outside then switch lines.

31 Run for the Lob 1. The pro is feeding from a basket behind the T players at one net post, the first team and 4 players at the other net post, the 2nd team. 3. Players 1 and 2 are first. They leave their respective net post and position themselves at the net. Pro Double feeds a lob down the line. 1 and 2 run to get their lob, hit it back with a lob then run back to their respective net posts for 3 and 4 to take their turn. 4. First team to make 15 lobs in the court wins. Then switch net posts.

32 Mid Court Crusher Working on power, on putting the ball away, hit the ball high or on the rise. 1. Two lines of players feeding in from opposite corners of the base line. 2. The pro is on the same side of the net as the players, located in no man's land, facing the players. 3. The pro hand feeds a ball to player one's forehand and another to player two's backhand. The players step in and hit a power shot. As they exit to the outside, they have to go around a cone place ten feet inside the base line.

33 Approach and Volley 1. The pro is on the opposite side feeding from the middle of the court. 2. The pro feeds an approach and then a volley to both players at the same time. 3. Both players exit on the outside for two new players to come in.

34 Field Day 1. Pro is double feeding from the side of the court to the baseliners lines of 3 players at the baseline players 1 and 2 on the opposite side of the court in the "field" without a racquet. 4. The 2 first baseliners hit one shot each then rotate out on the outside to switch lines. 5. Players 1 and 2 try to catch balls out of the air or off the first bounce. Once a player catches 3 balls they switch with the baseliner whose ball was caught last.

35 Double Windshield Wiper Baseline 1. The pro double feeds from the T players are at the baseline, 1 is on the deuce side, 2 on the ad side. 3. Pro double feeds them a forehand starting with player 1's forehand then double feeds them a backhand starting with player 2's backhand. 4. Feed a total of 4 balls per player then the players exit outside and the next players come in. 5. For more intensity, increase the pace and widen the feeds as desired.

36 3 Volleys Across 1. The Pro is double feeding from the T. 2. On the opposite side of the net, one line of players are in the doubles alley on the ad side at the net. 3. Player 1 hits 3 consecutive volleys across the court to the opposite doubles alley. 4. The first player exits on the outside, runs around the baseline and back in line. 5. For the drill to move fast, as player 1 hits a 3rd volley, player 2 hits their first volley.

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38 Star Wars 1. Great game for 6 8 people 2. Beginners play from the service line 3. Teams start on opposite ends of the court in a single file line 4. Pro feeds ball and a singles point is played 5. Whoever wins the point gets to stay in and bring in a team mate 6. The player who loses the point goes to the end of the line and a new teammate takes his spot 7. Now it is 2 vs 1 8. The singles player always gets the alleys and of course the side with 2 or more can only hit into the singles court 9. When the whole team is on the court and wins, they score a point 10. After scoring all players exit and the last player in starts the next point

39 Consistency Rally 1. 4 players 1,2,3 and 4 on court. 4 players 5,6,7 and 8 waiting players on each side at the baseline rallying down the line. 2 balls going on at the same time. When a player misses, he is replaced by player 5. The next player who misses is replaced by player 6 and so on. You'll constantly have players hitting and four players running around the court to find their turn on court.

40 Doubles Tap at the Net 1. Baseline players are champions. 2. Pro feeds short ball to baseline challenger, player must approach and play point. 3. Challengers tap the net after each point. 4. Challengers must win 2 out of 3, then players rotate ends of court. 5. Pro feeds ball during full court rotation. 6. If challengers lose, then half court circle rotation.

41 Charging Points 1. Pro is free to walk around and give feedback. The basket is placed, close to the back fence, centered on player 1 and 2's side of the court. 2. Total of 8 players: 2 players at the baseline on one side, & 2 in the back waiting. Same on both sides. 3. Players play on half court straight ahead so 2 balls are going on at the same time. 1 & 2 grab a ball from the basket. 1 feeds a deep shot to 5 down the line and charges the net. 5 takes the deep ball out of the air. Both players finish the point up close. 2 & 6 do the same on their side of the court. When a point is over the players rotate outside for the next players to come in.

42 Net to Baseline 1. 4 players are on court &4 players are sidelined doing footwork drills baseliners 1 and 2, and 2 net players 3 and The pro is feeding to the baseliners from no man's land behind the T receives feed from the pro then plays the point out down the line with 3, 2 receives and plays the point out down the line with 4. As points end, the pro feeds the ball for continuous play minute rotation then players 1,2,3 & 4 switch with the players who where doing footwork drills. For the next rotation, 7 & 8 are now at net and 5 & 6 at the baseline.

43 Triples Great game for 6 10 players. Recommend using transition ball. 1. Players start with 1 at the net and 2 at the baseline. 2. Circle rotate each point, play game to 7 or 11. Good to practice rotation without ball first. 3. Pro feeds one team the whole game, then switches the feed to the other team. 4. Do wide forehands for a game, then switch to backhands. 5. Encourage players to backpedal from net to baseline rotation.

44 2 Back vs 2 Back 1. Players start each point form the baseline, then anything goes. 2. Pro can feen alternate feed from team to team or can feed one side the whole game. 3. Whoever makes a mistake rotates out. Great for 6 or more players. 4. Play points to 7 or 11.

45 Terminator 1. Players start with 3 players at the baseline. 2. Pro feeds high midcourt ball, all players move forward to take it out of the air, play point. 3. 2nd and 3rd feeds are volleys with all 6 players at the net. 4. 4th feed is a lob, players retreat and play point. 4. After 4 point sequence, all players circle rotate. 5. Great for 6 to 10 players.

46 Down the Line Forehand Passing Shot 1. Player 1 is at the baseline starting from the doubles alley on the ad side. 3 players waiting on the side. 2. One line on the opposite side of the net starting in no man's land on the deuce side. Pro is off court, ad side with a basket. 3. Pro feeds wide ball to deuce side of 1's forehand 1 sprints to the ball. 2 runs toward the net & splits steps. 4. Player 1 then hits a forehand passing shot down the line. Player 2 reaches for the Volley and the point begins. After the point is over, 1 & 2 quickly get to the back of their line for 3 & 4 to play. First team to 20 wins then the teams switch sides.

47 Drop Shot Me 1. Pro is on a side with a basket. 2. One line at the center at the baseline on one side, one line at the baseline on the opposite side. 3. The Pro feeds a drop shot.. 4. Player 1 sprints to the net, gets the drop shot and drop shots back. 5. Player 2 runs to 1's drop shot and the point starts. Play the point out. 6. As 1 and 2 exit the court, Pro feeds a drop shot to player 3 and so on.

48 Half Court Serve and Volley 1. The pro is free to move about, the basket is centered at the back fence receivers on one side, 4 to 6 servers on the other. 3. Servers serve straight ahead and avoid serves toward the T because receivers may run into each other. 4. Servers serve and volley on half court and play the point out. The doubles alleys are good. Any time a server loses, he gets balls from the basket and waits his turn to serve on the other half of the court. 5. If a server wins a point, he get to play another point. If he wins a second point, the server get to replace that receiver. The losing receiver gets balls from the basket and waits for his turn to serve.

49 Poaching 1. Six players on court. Pro is free to move about. 2. On one half of the court 2 players 1 and 2 hit straight ahead from the baseline while 3 tries to poach their shots. Explanation: Player 3 is at the net on the doubles alley line on the same side with player 2. A red spot at the net position on the doubles alley line. A green spot is placed at the net position in the center of the half court. A yellow spot is placed at the net position on the other side of the half court. 3. As 1 & 2 hit back and forth, 3 steps in for a volley, closes in towards the green spot then switches backing up to the yellow spot. 1 & 2 continue their rally, this time 3 tries to poach forward and get back to the red spot. 4. Same drill for 4, 5 & 6 on other half.

50 Recovery Channel 1. Four players doing footwork drills four players on court or use two courts for your eight players to spread out. 2. Four players on the court hitting back and forth down the line. 3. A target, such as a round spot is place at the center mark at the baseline on both sides of the court. 4. Players are to recover and touch the target between each shot. 5. Alternative, same drill cross court.

51 Adios! For 4 6 players This is a competitive volley game were all 4 players start at the service line, 2 on each side. 1. The pro feeds from behind the service line in the center of the court. 2. As soon as the point begins the 4 players move forward and the point is played in a reflexive volley style. 3. When a player makes a mistake they have an "error". 4. Two errors and "adios", that person leaves and the person waiting at the net post jumps in and takes their spot. Everyone goes back to zero.

52 Rainmaker Great for 4 5 players This is a full court singles game where the champion is on one side and the challengers on the other side. 1. Pro positions himself on same side as challengers and feeds to champion, a full court singles point is played. 2. If the challenger wins he stays in and plays a second point, if he wins both points he runs to the other side to take the champions spot while the pros feeds a high lob for him to chase down. 3. If the challenger loses the first point he goes to the end of the line.

53 Red Rover 1. Doubles circle rotation with 2 at the net vs. 2 at the baseline. Baseliners are the challengers. 2. Pro starts the point with a running FH or BH. How you start determines the direction of circle rotation. 3. If the baseliners win "red rover goes over". If the baseliners lose, the lead person goes to the end of the line. 5. Participants play as a team but rotate as individuals. 6. The pro does not wait for the players to rotate but quickly feeds next ball. 7. If it's full circle rotation, the player left at the net needs to cover the middle until his partner gets over.

54 Intense Fast paced game for advanced players, can be played singles style with 4 7 players or doubles style with 8 12 players. 1. Players line up at both baselines as doubles teams. (4 6 on each side) 2. Pro feeds non courtesy feed from net post i.e.: drop shots (if they are at the baseline), lobs (if they are at the net), etc. 3. The point is played and anything goes. 4. Losing team exits immediately and pro feeds in next ball to winning team as quickly as possible. 5. If a team is "dominating the point" the rule is forced rotation after winning 3 in a row. 6. Make sure players who are waiting are near back fence for safety.

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56 Volley Ball Tennis Cool down while having fun and practice setting up you partner 1. Three to four players on each side of the net. 2. Players should use a transition ball. 3. Players must pass the ball to their partners, but no more three times before hitting the ball over the net. 4. The pro is free to walk around and encourage players.

57 Consistency Volley Work on consistency volleys as well as movement forward. Teamwork 1. One line down the middle with lead player standing between the net and service line. 2. Pro is on the opposite side of the net, at the net in the center with his basket. 3. Can use a spot on the court where the players are starting the line. 4. The pro starts with a feed. The first player hits one volley back to the pro then quickly rotates off the court through the ladder and back in line.

58 Partner Volley 1. Cooperative reflex volley drill with partner. 2. Great for 6 8 players, can do a circle rotation every few minutes for partner variety and movement. 3. For variation you may have them both move to the net and then back to the service line without stopping the drill.

59 Service Drill Cool down, work on your serve. Attempt to serve while still out of breath from the cardio work out. 1. Four players spread out on the baseline, four players getting balls out of the basket. 2. You can use spots on the court to determine each players' position for their serves. You can use targets for servers to hit. 3. Each player serves three balls then rotate out to get balls and leave room for the next four players to serve as well.

60 Doubles King of the Court with Serves 1. A serving doubles team and a receiving doubles team. Receivers are king. Player 1 serves from the deuce side and plays the point out with his partner in doubles. Then Player 1 plays another point from the ad side. 2. The serving team has to win 2 points to replace the kings. If the score is 1 1 after the first two points then player 1 serves a 3rd point. If the serving team loses 2 points they get back in line. 3. Players 3 and 4 come and take their turn. Alternate servers for the points to come. First receiving team to win 15 king points, wins.

61 Doubles Tiebreaker 1. If you have access to 2 courts. Have all 8 players split into doubles team and play a tie breaker of doubles. 2. If you are on one court. With 8 players play tie breakers with 4 players on court and alternate teams every two points. You can have 1,2,3,4 play 2 tie breaker points, then 5,6,7 and 8 play 2 tie breaker points until the tie breaker is over then winning team vs winning team. If you have 6 players. Have the two alternating doubles team ad up their points against the one team.

62 Bobsled For 6 8 players Use foam ball Two teams of at least 4 players are in single file line at their respective baselines. 1. The pro feeds the ball in to either team; players hit only one ball and then run to the back of their own line. 2. As players miss they must sit on the ground with the first player sitting down just inside the service line. As more players miss they must join their bobsled. 3. The opposing team tries to hit the bobsled as those players bob and weave to avoid incoming balls. 4. The game is won either by making the entire opposing team have to sit or by hitting the other bobsled.

63 I Did It! For 4 6 players 1. Short court game with 2 mini tennis points going on at the same time. 2. Players play one point, win or lose, and rotate. 3. When a challenger wins a total of 3 points they yell, "I did it" and they take the champions spot.

64 Team Serving 1. Two teams of at least 4 players start at the baseline in a single file line. One team in position to serve to the deuce court, the other team in position to serve to the add court. 2. The ball cart is located in no mans land. Each team has a pile of 7 balls in their alley about as far back as no mans land. 3. Eliminate your pile of balls first and your team wins. 4. Pro starts the game. The players serving one at a time take turns serving. If the player makes the serve, he gets to get a ball out of the pile to give to his team mate for the next serve. If he misses he gets the ball out of the basket.

65 Serve progression Great way to introduce the serve without "teaching" 1. Let players stand about 3 feet from the net, 4 players across parallel to the net 2. Players is turned to the right (for a right handed player) racket is above the head and tossing arm is close to the racket 3. Player tosses ball up and uses the wrist to hit "the serve" Rotate the players after every hit, as they progress bring them to the service line.