STYLE Cardio Tennis Teacher Resource
Cardio Tennis Teacher Resource CONTENTS INTRODUCTION 4 WARM-UP ACTIVITIES Hit and Move Harlem Shuffle 3 Grab and Go 4 Three Volley Across 5 Feel The Rhythm 6 Murray Go Round 7 Sharapova Shuffles 8 Jumping Djokovics 9 Free Style Swim 0 Drop Shot Djoks Ladder Circuits Team Switch 3 Steal 4 Throw and Go 5 Shadow Swings 6 Gladiators 7 Sixties 8 DRILL-BASED ACTIVITIES 9 Double Volley 9 Two Balls Across 30 Serve and Volley 3 Put It Away 3 Go Get It 33 Mid Court Crusher 34 Approach and Volley 35 Federer s Field Day 36 Three Volley Across 37 Scatter Gun Volley 38 Deep and Drop 39 Serve and Go 40 PLAY-BASED ACTIVITIES 4 Capture the Net 4 Build It 4 Charge! 43 Net To Baseline 44 Triples 45 v 46 Drop Shot 47 Half Court Serve and Volley 48 RAFA Recovery 49 ADIOS! 50 Rainmaker 5 Up and Over 5 Champs and Challengers 53 Co-Op Volley 54 Thigh Burner Volleys 55 Star Wars 56 I Did It! 57 COOL-DOWN ACTIVITIES 58 Consistency Volley 58 Partner Volley 59 Service with a Smile 60 King of the Court 6 Tiebreaker 6 Team Serving 63 0, 0, 0 64 Volleyball 65 BASIC STROKES AND FEEDING 66 Basic Strokes 66 Feeding 67 LESSON PLANS 7 RESOURCES 75 CASE STUDIES 76 3
INTRODUCTION Cardio Tennis is a fun group activity that features drills and games to provide pupils of all abilities with a high energy workout. It is suitable for everyone including those that haven t played tennis before right through to advanced players. By using Mini Tennis low compression balls, it allows everyone to have a great cardio workout whilst being able to achieve and improve the young person s skills at the same time. Music is played during the session to help create a high energy atmosphere, to add motivation, as well as controlling the tempo of the activity. Participants are encouraged to wear heart rate monitors or pedometers, so they can see how hard they are working. The measure of a pupil s success becomes their heart rate, or the number of steps they have taken, rather than the number of balls they hit over the net and into the court. The main purpose of the session is to provide the young person with an enjoyable work out. It s not about forehands and backhands, it s about getting in to the right cardio heart rate zone. By measuring the heart rate or steps taken, it provides the pupils with an individual measure which they can then record and work to improve upon in the next session or during the course of the lessons. Cardio Tennis Teacher Resource Cardio Tennis includes a warm-up, cardio workout, and cool-down phase. If you re looking for a great way to engage your pupils, whether they ve played tennis before or not, why not try Cardio Tennis? Cardio Tennis is a fantastic adapted version of the game, ideal for encouraging disengaged groups to take part in the sport, including girl-only groups. It works well as an extra curricular activity either before school, after school, or at lunchtime. The activity can take place outside on a tennis court or inside in a sports hall. All you need is Mini Tennis equipment, (rackets, balls and nets) and the ability to play music. In addition, some other teaching aids such as cones, training ladders and throw down lines are useful many of which you can find in the PE cupboard. 4 5
Introduction Cardio Tennis Teacher Resource Workout in your Cardio Tennis Zone! BENEFITS It is a fun group activity where players of all abilities enjoy tennis together. You consistently raise your heart rate into your aerobic training zone. It is much more fun than working out in the gym. You get short cycles of high intensity workouts and periods of rest, similar to interval training, which burns more calories. Even though you are playing tennis, the focus is primarily on getting a great workout. You naturally improve your game because you hit so many balls and repeat various shots. There are lots of links to other curriculum subject areas such as maths, music and science. Teachers attending the Cardio Tennis Teacher Training Course receive the Cardio Tennis Teacher Resource, the Guide to Schools Tennis and a Cardio Tennis Equipment Starter Pack. As an alternative delivery model, more than,000 coaches across the country have been trained to deliver Cardio Tennis. Contact your local LTA Regional Office to find a local coach who may be able to deliver at your school. If your pupils love Cardio Tennis, you might want to deliver a regular Cardio Tennis session for staff at your school as well! Work out from 65% - 85% of your Maximum Heart Rate (MHR) MHR = 0 - Your Age MORE INFO A video demonstrating the benefits of Cardio Tennis in action within a secondary school can be viewed online at: www.schoolstennis.org For more information can also be found at: www.lta.org.uk/cardiotennis 6 7
Introduction Cardio Tennis Teacher Resource Cardio Tennis Workout Zones: Percentage of maximum heart rate by age: AGE / BPM 50% 55% 60% 65%* 70% 75% 80% 85%* 90% 95% 00% 4 03 3 4 34 44 55 65 75 85 96 06 6 0 33 43 53 63 73 84 94 04 8 0 3 4 5 6 7 8 9 0 0 00 0 0 30 40 50 60 70 80 90 00 99 09 9 9 39 49 58 68 78 88 98 4 98 08 8 7 37 47 57 67 76 86 96 6 97 07 6 6 36 46 55 65 75 84 94 8 96 06 5 5 34 44 54 63 73 8 9 30 95 05 4 4 33 43 5 6 7 8 90 3 94 03 3 3 4 50 60 69 79 88 34 93 0 30 40 49 58 67 77 86 36 9 0 0 0 9 38 47 56 66 75 84 38 9 00 09 8 7 37 46 55 64 73 8 40 90 99 08 7 6 35 44 53 6 7 80 4 89 98 07 6 5 34 4 5 60 69 78 44 88 97 06 4 3 3 4 50 58 67 76 46 87 96 04 3 3 39 48 57 65 74 48 86 95 03 0 9 38 46 55 63 7 50 85 94 0 9 8 36 45 53 6 70 5 84 9 0 09 8 6 34 43 5 60 68 54 83 9 00 08 6 5 33 4 49 58 66 56 8 90 98 07 5 3 3 39 48 56 64 58 8 89 97 05 3 30 38 46 54 6 60 80 88 96 04 0 8 36 44 5 60 6 79 87 95 03 9 6 34 4 50 58 64 78 86 94 0 09 7 5 33 40 48 56 66 77 85 9 00 08 6 3 3 39 46 54 68 76 84 9 99 06 4 9 37 44 5 70 75 83 90 98 05 3 0 8 35 43 50 7 74 8 89 96 04 8 6 33 4 48 74 73 80 88 95 0 0 7 4 3 39 46 76 7 79 86 94 0 08 5 30 37 44 78 7 78 85 9 99 07 4 8 35 4 80 70 77 84 9 98 05 9 6 33 40 CROSS CURRICULAR LINKS Cardio Tennis is not just a fun fitness activity for your pupils to participate in there are lots of links to other curriculum subject areas that, through taking part in practical activity, can help build your pupils understanding. We have included some subjects as a guide but feel free to come up with your own. Maths By taking part in Cardio Tennis your pupils will generate a wealth of information which can help build their understanding of complex fractions or equations whilst also developing their analytical and evaluative skills. Whether it s the number of steps recorded on their pedometer or their average heart rate during a session, using information they have generated themselves, and seeing ways they can improve their results, will motivate and inspire them to keep taking part. Music Playing the right music during your Cardio Tennis sessions can be a tricky one, so why not allow the pupils to pick their own? This will provide them with a sense of ownership over their Cardio Tennis sessions as they take it in turns putting together a music playlist for each session. It can also develop their understanding of different textures, rhythms, pitch, timbre, dynamics and tempo of the music they chose for the warm-up / main activities / cool-down. Science Through participating Cardio Tennis and therefore aerobic activity over a five or six week period, your pupils can better understand the benefits of leading a healthy and active lifestyle. This can also support their understanding of the biological processes that occur as a result of aerobic exercise such as lower resting heart rate, reduced risk of heart disease / some types of cancer and increased bone density. English / Art & Design Some young people may have a perception of tennis as being not for them. It may be useful to therefore include pupils in the design of any promotional material you put around school so they are intrigued and excited about giving Cardio Tennis a go and understand the benefits they will get from taking part. And more... We ve got you started, but there are lots of other ways you could link Cardio Tennis activity with other curriculum subject areas... Why not give it a go? 8 *Secondary Cardio Workout Zone for beginners= 55% -75% of MHR.
GUIDANCE & ADAPTATIONS Cardio Tennis Teacher Resource The activities and drills within this resource have been designed to be delivered in a school, be that outside on a tennis court / playground or inside in a sports hall. For ease of understanding, each of the activity and drill cards illustrate the activity taking place on a Mini Tennis Red Court. We are confident teachers attending the Cardio Tennis Teacher Training Course will be provided with the knowledge and confidence to deliver Cardio Tennis and be able to adapt the activities to suit their own school environment. Use the key below to help set up each of your Cardio Tennis Activities: Each of these activities are designed for the following types of exercise: WARM-UP ACTIVITY Player Feeder Hitter/ Receiver Catcher DRILL-BASED ACTIVITY PLAY-BASED ACTIVITY Teacher Ball Bucket Ladder COOL-DOWN ACTIVITY Mini Tennis Red Court Tennis Ball Throw Down Spot Cone
HIT AND MOVE HARLEM SHUFFLE Warm-Up Activity Warm-Up Activity Hitters form two lines at the baseline. Feeders and ball bucket on each sideline. Feeders drop feed ball onto target area. Hitters move in and hit a forehand/ backhand (whichever is their outside shot). Hitters move through ladder and join end of the other line. Players on other side of the net catch or collect. Variation: Have two feeders and move the ball bucket away from the feeder so they need to run to collect a new ball between shots. Line up players as partners on sideline with a foam ball. Players and shuffle step to the opposite sideline as they throw and catch the ball to each other. Players 3 and 4 follow and so on. Players move through the ladder back to starting sideline. Be creative: catch out of the air, use two balls, bounce catch, or turn it into a competition. Can be done as volleys with more advanced players. 3 4 5 6 7 9 8 0 3 5 4 6 3
GRAB AND GO THREE VOLLEY ACROSS Warm-Up Activity Players partner up across the net from one another at the service line. Hitters have a racket, their partner has a foam ball. Partner throws the ball underarm to hitter so can hit the ball off a bounce. Hitter plays shot cooperatively so feeder partner can catch the ball both players are moving forward as this is happening. Both players meet at net and exchange the ball and racket, then they pedal back to the service line and repeat. Warm-Up Activity Feeders feed from behind the service line. Feeder s partner is ready to quickly take their place. On opposite side hitters approach the net, split step and takes first volley then move to the right to receive second volley and the third. Hitters then move through ladder and rejoin line. After each feed, feeder swaps with their partner and runs to collect a ball ready for the next go. Players on the baseline do star jumps until high fived by previous pair and swap over. 5
FEEL THE RHYTHM MURRAY GO ROUND Warm-Up Activity Warm-Up Activity Players are spread out on both baselines facing the net, racket in hand. Teacher is in front of the players, facing the net as well. Teacher demonstrates as players follow, high knees to the net then split step. Turn around, run to the baseline with back kicks then split step, get in rhythm with the music! 9 3 4 0 5 6 3 4 Players form two big circles, ball in hand. Upon the teacher s direction, all shuffle clock wise to the music. The teacher then calls out change direction and gives commands for players to throw and catch balls without a bounce (volley), with a bounce (groundstroke), or pass to the player behind (lob). 9 0 6 5 3 4 3 4 8 5 7 6 5 6 7 8 7
SHARAPOVA SHUFFLES JUMPING DJOKOVICS Warm-Up Activity Warm-Up Activity Players start in service box, racket in hand. Teacher and players are spread out across the court. On teacher s command players shuffle sideways touching the sideline and centre line alternatively for 30 seconds. 9 3 0 4 5 They all do jumping jacks to the music. 3 4 5 6 9 0 6 5 6 7 8 5 3 4 6 3 7 Variation: At the end of the warm up you can make it a competition counting who can touch the most lines in 0 seconds. 4 8 9
FREE STYLE SWIM DROP SHOT DJOKS Warm-Up Activity Teacher and players are spread out. They all do big arm circles imitating a free style swimmer to the beat of the music work for 30 seconds. 3 4 5 6 9 0 5 6 7 8 Warm-Up Activity Feeders run to throw down spot and feed a short ball with hand or racket, then move off court through the ladder. Hitters run to retrieve drop shot. Hitters then move off the court, through ladders. 3 4 Variation: See which of your pupils has the coordination to have one arm circling forwards and one arm backwards.
LADDER CIRCUITS TEAM SWITCH Warm-Up Activity Players jog around the court and do a variety of activities on the teacher s command e.g. sideways through ladders, hop on one leg, etc. Players work for 30 seconds intervals. Warm-Up Activity Players jogging on the spot in front of different coloured throw down spots / cones. Teachers calls out colours and the lines switch by side stepping. 3 4 5 6 7 8 9 0 3 4 5 6 6 5 4 3 0 9 8 7 6 5 4 3 3
STEAL THROW AND GO Warm-Up Activity Warm-Up Activity Players spread out on court and start with four balls on each racket placed on the floor. On teachers command, players steal balls from each others rackets (one ball at a time only). Aim is to get as many balls as possible working against the clock, or could be first to six balls. 5 0 9 6 6 5 3 3 7 4 4 8 Players and throw ball to partner across net and jog switch to the opposite sideline. Players 3 and 4 follow and so on. Throw to partner should be with both hands, either on forehand or backhand side, or overhead. Players move through ladders back to starting sideline. 5 3 4 6 7 8 9 0 3 5 4 6 5
SHADOW SWINGS GLADIATORS Warm-Up Activity Warm-Up Activity Players line up with adequate space between them. With rackets, players shadow hit on teachers command copying teacher s strokes e.g. forehand, backhand, volley, wide forehand, overhead smash, etc. Gladiators with the ball on their racket have to reach opposite sideline and put ball in bucket. If tagged by the challenger players must swap racket and ball and new Gladiator starts from sideline. Challengers Gladiators 3 4 5 6 7 8 9 0 3 4 5 6 7
SIXTIES DOUBLE VOLLEY Warm-Up Activity Drill Based Activity Place throw down spots around the court. Players in pairs spread out and stand in one of the twelve positions. On the teacher s command, players have a rally of five before moving clockwise to the next throw down spot. 3 5 4 6 8 7 Two lines of hitters, single file, as per diagram. Feeders feed two balls and must collect balls and join the end of the line. Hitters hit two volleys, go through ladder and join other line. Aim is to have a rally of five in each of the twelve positions. Winning pair are first to complete the circuit and shout SIXTIES!. 5 6 4 0 9 3 Variation: Players can also catch the ball rather than hitting. 9
TWO BALLS ACROSS SERVE AND VOLLEY Drill Based Activity Two feeders positioned in front of the service line on one side of the court. On the opposite side, the hitters form a line on the left-hand side of the baseline. Hitter is behind the baseline on the righthand side and hitter is behind the baseline on the left-hand side. Hitter hits the first feed down the line and moves off the court to the end of the line. Hitter hits the second feed down the line and moves to the position that hitter vacated. Repeat feed, hitters and 3 hit and rotate so that hitters 3 and 4 are in position for the next feed. Drill Based Activity Two lines of hitters starting from the baseline. Two lines of feeders on the opposite side of the court. Teacher counts 3,, GO! and first two hitters shadow a service action and then run to the net and split step. Feeders feed two volleys. Players make volleys, move off court, go through ladder and go to the end of the line. Next two players repeat. Catchers catch at opposite end of court. 3
PUT IT AWAY GO GET IT Drill Based Activity Feeders feed two balls from the service line and high five next feeder. On the opposite side, hitters hit the first volley from the service line and run to the net hitting the second volley close to the net. Hitter then moves off court, moving through the ladder and joining the opposite hitting line. Drill Based Activity Feeders feed a lob into the shaded area, as per the diagram and swap every two feeds. When its their turn the hitters must touch the net with their racket and run to retrieve the lob on the feeder s command from alternative sides. Players move through the ladders and join the back of the line. 33
MID COURT CRUSHER APPROACH AND VOLLEY Drill Based Activity Feeders feed a ball into air above shaded area, as per the diagram. Hitters move in and hit a drive volley before moving off court, through ladder and joining opposite hitting line. Feeders must collect the ball from the other end. Drill Based Activity Feeders feed one short ball to shaded area and then a volley. Hitters play shots and then move off court through the ladder. Feeder high fives next person in line who repeats. Feeders to collect balls. Players waiting should be doing side line activities e.g. fast feet on the spot running, jumping jacks, high knees. 35
FEDERER S FIELD DAY THREE VOLLEY ACROSS Drill Based Activity Two lines of hitters at the baseline. Two feeders on opposite side of the court (on the service line) without a racket. The first two hitters hit one shot then move off court, through ladders and switch lines. Catchers try to catch balls out of the air or off the first bounce. Once a catcher catches three balls they switch with the hitter whose ball was caught last. Drill Based Activity Feeders feed from behind the service line. Feeder s partner is ready to quickly take their place. On the opposite side players approach the net, split step and take first volley then move to the right to receive second volley and the third. After each feed, feeder swaps with their partner and runs to collect a ball ready for next go. 37
SCATTER GUN VOLLEY DEEP AND DROP Drill Based Activity Two lines of feeders and hitters, as per the diagram. Feeders feed six to eight balls in quick succession to the hitter who hits backhand and forehand volleys, then move off court through the ladder and join other line. Players off court collect balls ready to become feeder. Drill Based Activity Feeders feed two balls to the shaded area, as per diagram, one deep and one drop shot. Hitters hit first groundstroke just inside the baseline and move to the net to pick up the drop shot. Feeders and hitters then swap rackets and positions. 39
SERVE AND GO CAPTURE THE NET Drill Based Activity Two lines of hitters on the baseline. Catchers in two lines on opposite side of the court. First hitter serves diagonally into the service box and catchers catch the ball. Players swap sides, going through ladders and pass racket to new hitter. Variation: If players struggle with serve, they can throw diagonally into service box. Play Based Activity Balls are placed at the net on both sides. Aim of the game is to capture the net. One side starts at the net and feeds in a ball to the hitters on the opposite baseline. If they win the point, they swap with the next pair in their team who run to the net, pick up a ball and feed to the opposite baseline pair. On losing a point the other team have captured the net and they feed to the next pair who are now on the baseline. 4
BUILD IT CHARGE! Play Based Activity Play Based Activity Four players on court (,, 3 and 4). Two players on each side at the baseline rallying down the line. Two 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 to build a rally and players running around the court to find their turn on court. Players on the sideline should be doing sideline activities. 5 6 7 8 9 0 3 4 3 4 Teacher is free to walk around and give feedback. Ball bucket is placed close to the back fence, centred on player and s side of the court. Two players at the other baseline on one side and other players in the back waiting doing sideline activities. Players play on half court straight ahead down the line so two balls are going on at the same time. Players and grab a ball from the ball bucket. Player then feeds a deep shot to player 3 down the line. Both players finish the point up close to the net. Players and 4 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. 5 6 7 8 3 4 5 6 9 0 3 4 43
NET TO BASELINE TRIPLES Play Based Activity Play Based Activity Four players are on court and other players are doing sideline activities. Two baseliners and, and two net players 3 and 4. The teacher is feeding to the baseliners from no man s land. Player receives the feed from the teacher then plays the point out down the line with player 3. Player receives and plays the point out down the line with player 4. As the points end, the teacher feeds the ball for continuous play. Three-four minute rotation then players,, 3 and 4 switch with the players who were doing sideline activities. For the next rotation players 7 and 8 are at the net and 5 and 6 at the baseline. 5 6 9 0 3 4 5 6 3 4 7 8 Players start with one at the net and two at the baseline on each side of the court. As per diagram. Players play the point out and then rotate anti-clockwise to the next position (all players involved i.e. 7 moves to position, to, to 3, 3 to and so on). Good to practice rotation without the ball first. Teacher feeds one team the whole game, then switches the feed to the other team. Encourage players to backpedal from net to baseline rotation. Players off-court doing sideline activities. 7 8 9 0 3 5 4 6 3 4 5 6 45
V DROP SHOT Play Based Activity Play Based Activity Players start each point from the baseline then anything goes. Teacher can alternate feed from team to team or can feed one side for the whole game. Whoever loses the point rotates out. Great for 0 or more players. 3 9 5 6 0 4 Teacher is on a side of the court with a ball bucket. One line at the centre of the baseline on one side, one line at the centre of the baseline on the opposite side. Teacher feeds a drop shot to player. 3 5 7 9 3 5 Play points to seven or. Players waiting doing sideline activities. 3 4 Player sprints to the net, gets the drop shot and drop shots back. Player runs to player s drop shot and the point starts. Play the point out. 5 7 8 6 As and exit the court, teacher quickly feeds a drop shot to player 3 and so on. 6 4 0 8 6 4 47
HALF COURT SERVE AND VOLLEY RAFA RECOVERY Play Based Activity Play Based Activity Teacher is free to move about, the ball bucket is centred at the back fence. Receivers on one side, hitters on the other. Hitters serve straight ahead and avoid serves towards the T because receivers may run into each other. Hitters serve and volley on half court and play the point out. Any time a hitter loses, they get a ball from the ball bucket and wait their turn to serve on the other half of the court. If a hitter wins a point, they get to play a second point. On winning two points, the hitter takes the place of the receiver they won the second point from. Players doing sideline activities. Players on court hitting back and forth down the line. A target, such as a throw down spot is placed at the centre mark at the baseline on both sides of the court. Players are to recover to the target between each shot. Players come off when rally breaks down or after designated number of goes. 0 9 8 7 6 5 3 4 3 4 5 6 49
ADIOS! RAINMAKER Play Based Activity Play Based Activity The teacher feeds from behind the service line in the centre of the court. Two teams at either end of the court with first player ready on court. As soon as the point begins the four players move forward and the point is played in a reflexive volley style. When a player makes a mistake they have an error. Two errors and adios!. That person moves off court and the person waiting at the net post jumps in and takes their place. Everyone goes back to zero. Players waiting doing sideline activities. 3 4 5 3 9 7 5 6 8 0 4 6 Teacher positions themselves on one side of court and feeds to player on opposite side. Players play out the point. Player that wins the point stays in and plays a second point. Players only stay in for a maximum of three points. Player that loses goes to end of the line and next player steps in. First team to 0 points wins. 6 4 0 8 6 4 3 5 7 9 3 5 5
UP AND OVER CHAMPS AND CHALLENGERS Play Based Activity Play Based Activity Two rows of players each face off across the net standing just behind the service line. Players hit the ball so that it will first bounce in front of the player that they are hitting to. Receiver then bounces the ball up so that it will bounce on the court in front of them before they hit the ball back. When the rally breaks down players run to back of court and swap positions. Players waiting doing sideline activities. 8 3 5 7 9 3 5 4 6 4 6 0 Game can be played as singles or doubles with Champs on one side and Challengers on the other. Teacher feeds to the challengers. The point is played out and anything goes. Play one point at a time. If Champs win the point they stay in the game and play against new Challengers. If Challengers win the point they run to the Champs end and take their place. Players waiting doing sideline activities. 6 4 0 8 6 5 3 9 7 5 4 Challengers Champs 3 53
CO-OP VOLLEY THIGH BURNER VOLLEYS Play Based Activity Play Based Activity Players stand across the net from one another about a metre inside the service line close to the sideline. They cooperatively reflex volley the ball as they both move to the opposite sideline. When they get across the court they move through ladders and go to the end of the line and repeat. 3 4 5 7 9 6 8 3 5 0 4 6 This is a cooperative drill. Six players on court at the service line. Teacher is free to move around. Feeders on one side feed opposite to receivers. Receivers approach the net to volley, back pedal to service line and split step ready to move forward for the next volley. Players work for thirty seconds and swap with waiting players. Players waiting doing sideline activities. 3 4 5 6 55
STAR WARS I DID IT! Play Based Activity Play Based Activity Teams start on opposite ends of the court in a single file line. Teacher feeds ball and a single point is played between first players in each team. Whoever wins the point gets to stay in and bring in a team mate. The player who loses the point goes to the end of the line and a new teammate takes their spot. Now it s v. When the whole team is on the court and wins, they score a point. 5 3 9 7 5 3 4 6 8 0 4 6 Two champions on one side of the net play a point against a challenger on the other side of the court at the same time. Challengers play one point, win or lose and rotate out to back of line.. When a challenger wins a total of three points they yell: I did it! and take the champions spot that they won the third point from. Challengers Champs 3 4 5 6 7 8 9 0 After scoring all players exit and the last player in starts the next point. 3 4 5 6 57
CONSISTENCY VOLLEY PARTNER VOLLEY Cool Down Activity Cool Down Activity Two lines down the middle with first player standing between the net and the service line. Feeders on the opposite side of the net, feed to the first player in each line. Cooperative reflex volley activity with partner. Great for six to eight players, can do anti-clockwise rotation every few minutes for variety and movement. 9 3 5 Can use a spot on the court where the players are starting the line. 3 5 7 Players hit one volley back to the feeders then quickly rotate off court through ladder. Next hitter then joins rally with feeder and so on. Feeders swap when rally breaks down. Variation: You may have players both move to the net and then back to service line without stopping the activity. Players waiting doing sideline activities. 4 6 8 0 4 6 59
SERVICE WITH A SMILE KING OF THE COURT Cool Down Activity Cool Down Activity Four players spread out on the baseline, four players getting balls out of the ball bucket. Teacher can use spots on the court to determine each players position for their serves. Can also use targets for servers to hit. Each player serves three balls (with a smile!) then rotates out to retrieve balls, leaving room for next four players to serve. 3 4 5 6 7 8 9 0 3 6 4 5 A serving doubles team and a receiving doubles team. Receivers are Kings. Player serves from the deuce side and plays the point out with their partner in doubles. Then player plays another point from the ad side. The serving team has to win two points to replace the Kings. If the score is - after the first two points then player serves a 3rd point. If the serving team loses two points they get back in line. Players 5 and 6 come and take their turn. Alternate servers for the points to come. Who can win the most points as Kings? 3 Servers Kings 5 6 7 8 4 3 4 9 0 5 6 6
TIEBREAKER TEAM SERVING Cool Down Activity Cool Down Activity If you have access to two courts have all players split into doubles teams and play a tiebreaker of doubles. If you are on one court, play a tiebreaker with four players on court and alternative teams every two points. Winning teams can then play against each other until the overall winning team is found. 3 5 6 7 8 4 3 4 9 0 5 6 Two teams of at least four 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 ad court. The ball bucket is located in no man s land. Each team has a pile of seven balls on the sideline as far back as no man s land. Teacher starts the game. The players serve one at a time. If the player makes the serve, they get to get a ball out of the pile to give to their team mate for the next serve. If they miss they get the ball out of the ball bucket. 3 4 5 6 7 8 Aim of the game is to eliminate your pile of balls first and your team wins. 9 0 3 4 5 6 63
0, 0, 0 VOLLEYBALL Cool Down Activity Cool Down Activity Players in pairs stand close together and have a touch rally of 0 shots. They then find another partner and repeat again. Once they have had three rallies of 0 shots they shout 0, 0, 0!. 3 6 5 7 Even teams on each side of the net. Players must pass the ball to their team, but no more than 3 times before hitting the ball over the net. Players can only hit ball upwards i.e. no smashing. 6 5 3 4 7 8 4 8 3 4 9 5 9 6 5 4 0 6 0 3 Variation: Can be played using ground strokes or volleys. 65
BASIC STROKES AND FEEDING Cardio Tennis Teacher Resource 66 BASIC STROKES Although Cardio Tennis is all about having fun getting fit and staying healthy, as your pupils hit more shots and naturally improve you may want to provide them with some basic teaching points to support the improvement of their tennis skills. The below teaching points are to serve as a guide only. For more information / support, the three hour Secondary Schools Tennis Teacher Training Course has been developed to provide teachers with the confidence and knowledge to deliver traditional and modified versions of the sport. Teachers attending the course receive a free copy of the innovative Secondary Schools Tennis - Teacher Resource which includes lesson plans providing the structure and content for lessons using the traditional method of delivery on tennis courts or Mini Tennis as a modified method of delivery in a sports hall. GROUNDSTROKES Balanced ready position. Hold the racket at the bottom of the grip. Players may wish to use hands, if so, favourite hand at the bottom. Unit turn with use of non-dominant arm. Racket back and ready before the ball has bounced. Start with a small pushing action (low to high) increasing to a larger and longer swing as the player improves. Strings behind the ball and facing forward on contact in front and to the side of body. VOLLEY Balanced ready position. Keep the racket head up. Push the racket to meet the ball out in front. Use a short blocking action. SERVE A full serving action is the same as an overarm throw. Balanced starting position, with front foot approximately 45 degrees to the net. Arms move down together and up together. Players may start with abbreviated action, starting with the racket up behind their head. Place the ball up and slightly in front with the non-dominant hand. Contact with ball in front and overhead with strings facing forward. FEEDING Feeding refers to ball delivery, in a controlled environment, to teach or train a skill. This resource provides guidance for teachers on the different types and progressions of feeding. Feeds can come from:. Self. A partner 3. A coach/teacher Progressions of feeding are as follows: Hand feed Racket feed Rally feed 67
Basic Strokes and Feeding Cardio Tennis Teacher Resource TOP TIPS!. SELF FEED:. PARTNER FEED: 3. COACH / TEACHER FEED: Here s some Top Tips for high quality ball bucket feeding: Feeding the ball to yourself to practice a shot. Hand feed: The player drops the ball in front of themselves and hits it after the bounce for practicing groundstrokes. Thrown - the player throws the ball away from themselves, moves to the ball and hits after the bounce, can be used to practice wider, deeper or shorter shots. Feeding the ball to a partner to allow them to practice a shot, or a series of shots. Hand feed: Underarm throw - the partner throws the ball to a specific area for the player to move to and hit either before or after the bounce. Use markers as targets for the feeder. Racket feed: As for the throw feed the partner can feed using their racket. Live ball feed: Players will rally with each other to set up drill or specific playing situations. i.e. one player at the net rallying with their partner on the baseline. Feeding the ball to the player(s) to allow them to practice a shot, a series of shots or play a game. Hand feed: Coach / teacher hand feeds to players, as per the self feed. Throw feed: Coach / teacher throw feeds to players, as per the partner feed. Racket feed: Likely to be feeding from a ball bucket see tips to the right for high quality bucket feeding. Rally feed: Rather than individual feeds from a ball bucket coach/teacher rallies with player as part of a drill/exercise. Place the bucket on your non hitting side to easily access more balls. If using a basket, stand on the leg of the basket to stop it being knocked over. Take one ball at a time and feed them, without a bounce, at the correct tempo (see below, feeding considerations). Gear the height and speed of feeds to the student s ability. Feed should be a shortened swing like a volley. Keep your eyes on the players (for safety and proper feedback). Position yourself safely. 68 69
Cardio Tennis Teacher Resource FEEDING CONSIDERATIONS LESSON PLANS Frequency: The frequency of your feed will depend on the number of people in your Cardio Tennis class. With less players they may hit or 3 balls in a row but less for larger groups to avoid players standing around. Tempo: The time you leave between the first feed and subsequent feeds is important. If a player is just beginning to learn a new skill they will need more time between the feeds, as they progress the time between feeds should decrease until it mimics the tempo of a rally. Speed: How fast you feed the ball is also important. The speed of the ball needs to be appropriate to the level of the player. For beginners the feed will be slower to give them more time. Spin: The amount and type of spin you put on the ball is important For beginners you will feed with no spin or a bit of underspin to slow the incoming bounce and give players more time to react. Height: The height of the feed over the net will be important as it will give the player more or less time and will make them move forwards or backwards. Direction: The direction you feed the ball is important. For beginners you may need to feed the ball to them or away from them to give them space. Consider hand feeds for accuracy of placement. Position: Finally, where you feed the ball from is important too. This will vary depending on how you are feeding the ball (hand, throw, racket or rally). Always position yourself safely. A series of lesson plans have been included, which provide the content and structure for a six week block of activity. Each lesson plan contains warm-ups, drill based activities and play based main theme activities, finishing with a cool down. 70 7
Lesson Plans Cardio Tennis Teacher Resource LESSON : LESSON : LESSON 3: LESSON 4: WARM UP EXERCISES WARM UP EXERCISES WARM UP EXERCISES WARM UP EXERCISES Harlem Shuffle Hit and Move Grab & Go Throw and Go Murray Go Round Shadow Swings Team Switch Steal Harlem Shuffle Feel the Rhythm Sharapova Shuffles Three Volleys Across DRILL-BASED EXERCISES DRILL-BASED EXERCISES DRILL-BASED EXERCISES DRILL-BASED EXERCISES Two Balls Across Federer s Field Day Scatter Gun Volley Two Balls Across Double Volley Approach and Volley Put it Away Mid Court Crusher PLAY-BASED EXERCISES PLAY-BASED EXERCISES PLAY-BASED EXERCISES PLAY-BASED EXERCISES Up and Over Build It Champs and Challengers RAFA Recovery v Triples Thigh Burner Volleys Co-Op Volley Charge! Net To Baseline Drop Shot Capture the Net COOL DOWN EXERCISES COOL DOWN EXERCISES COOL DOWN EXERCISES COOL DOWN EXERCISES 0, 0, 0 Doubles King of the Court Volleyball Tennis Partner Volley 7 73
Lesson Plans Cardio Tennis Teacher Resource LESSON 5: WARM UP EXERCISES Jumping Djokovics Freestyle Swim Drop Shot Djoks DRILL-BASED EXERCISES Deep and Drop Go Get It PLAY-BASED EXERCISES I Did It! Charge! Adios! COOL DOWN EXERCISES Service with a Smile LESSON 6: WARM UP EXERCISES Ladder Circuits Gladiators Sixties DRILL-BASED EXERCISES Serve and Go Serve and Volley PLAY-BASED EXERCISES Thigh Burner Volleys Capture the Net Half Court Serve and Volley COOL DOWN EXERCISES Team Serving RESOURCES MORE INFORMATION / SUPPORT To find out more information on delivering Cardio Tennis within a school environment please visit: www.schoolstennis.org The site also provides an overview of the support available for secondary schools. Teachers attending our three hour Secondary Schools Teacher Training Course are also provided with an overview of other areas of support and resource, including: cross curricular activities, competition, modified delivery using Mini Tennis, leadership and volunteering and how tennis can contribute to the delivery of external PE qualifications. LTA CARDIO TENNIS www.lta.org.uk/cardiotennis The Cardio Tennis pages on the LTA website have a whole range of additional resources to support you, including activity ideas, videos, promotional literature and poster templates. 74 75
Cardio Tennis Teacher Resource CASE STUDY GIRLS CARDIO TENNIS BREAKFAST CLUB LYMINGTON TENNIS CLUB, HAMPSHIRE Lymington Tennis Club are a community focussed, family friendly, warm and welcoming club who are committed to increasing participation for all ages and abilities. They pro-actively promote new, innovative accessible programmes that aim to engage with new pockets of the population. Why introduce Cardio Tennis? A new focus at the club has been on girls participation. Cardio Tennis has made this engagement exercise easier. Building on an existing school-club link, Head Coach Adam runs a Cardio Tennis Breakfast Club for Year 9 girls at a local secondary school. The 45 minute session gives 0 girls the opportunity to enjoy some heart raising exercises, drills and skills all set to music. It works because Tennis on the whole is deemed as a difficult sport to play: co-ordination, fitness and agility combined with different strokes, technique, grips, rules and scoring... just thinking about these sorts of issues is enough to put people off trying the game! Cardio Tennis removes these common barriers and the girls really enjoy it as, whether the ball goes in or out it s irrelevant as the main purpose is to get fit! What are the benefits? The weekly sessions see around 0 girls participating and enjoying the benefits of the sport and these same faces are now attending coaching sessions back at the club in both single sex and mixed sex groups. The school have been so impressed with the sessions that the club now deliver boys Cardio and staff Cardio. All of the sessions will feed in to the clubs growing programme of activity. We are extremely pleased with the success of the girls Cardio class which has seen 30 juniors already access tennis at the school. This will engage the local teenagers in the sport and hopefully encourage them to join the club and use the brilliant facilities that are on their doorstep. Luke Andrews, Lymington Tennis Club Manager 76 77
Cardio Tennis Teacher Resource CASE STUDY USING CARDIO TENNIS AS A P.E. OPTION FOR TEENAGE GIRLS DAVENANT SECONDARY SCHOOL, ESSEX Epping Tennis Club, is a long-established, friendly and family orientated club in Essex. Head Coach Matt Smith decided to introduce Cardio Tennis to the club programme as a way to engage existing members, but also as a tool that could be used to attract a wider audience. Why introduce Cardio Tennis? Matt built a link with a local secondary school with the aim of enthusing teenage girls and getting them to enjoy tennis in an informal manner. The girls have loved the opportunity of playing Cardio Tennis and hitting a tennis ball without having to worry where it lands or where it goes. From my experience, one of the main reasons why girls drop off from playing sport after the age of 4 is because it is no longer fun, but these sessions have been oversubscribed with enthusiastic girls wanting to play more tennis for exactly that reason FUN! Lorraine Brazier, PE Teacher, Davenant School It works because In order to kick start the work, the club successfully applied for funding from Sport England (Sportivate), which allowed them to offer some free taster sessions. The take up was fantastic and the demand is now there to make it a regular after school Cardio Club, with girls paying a small fee per session, making it an affordable and sustainable activity. What are the benefits? As well as involving the girls at the school, boys taking GCSE PE were also supported each session, practising their feeding and assisting skills. As a result of the increasing interest, the club has also started promoting other playing and volunteering opportunities for the boys and girls, which helps grow the existing club programme and provides exit routes for those keen to get more involved. 78 79
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