Drills

Two BH Cross : FH Line

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Kick Serve Cone

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Forehand Baseline Drops

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Forehand Alley Drops

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Forehand Alley Rally

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Backhand Alley Cone Hit

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3 Ball Forward Drop + Drop Step

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4 Ball Forehand Drop

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Backhand Passing Drills

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Serve and Drop

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Lateral C Shape Forehands

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Toss Arm Extension

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One and One to Corner

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3 Forehand Lateral

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2 FH Moving + BH Line

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Two and One to Corner

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Forehand Return and Volley

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Ball Control Cone Roll

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Slice Drops

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Warm Up Cone Rally

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Deep Recover Short

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Defensive Recover Cone Shadow

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Bounce Down With Extra Bounce

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Deep Wide Forehand Plus Short Ball Shadow

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Cone Catch With Partner

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Low High X Volley

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Low High Forehand Volley

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Low High Backhand Volley

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Backhand Return and Volley

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Forehand Return and Recover

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Backhand Return and Recover

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Slice and Splat

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Acceleration : Deceleration V

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Three Cone Lateral

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Lateral Two Cone Steps

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Forehand Drops Foreward

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Forehand Drop Spacing

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Forehand Circle Cones

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Deep V Alternate Drops

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Fast Feet Baseline

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Over and Back Lines

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Middle Ball Side and Back

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Random Toss Two Ball

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Volley Toss

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Low High Toss

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Double Drops

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Baseline Ball Rolls

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Cone Cuts

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Lateral Partner Passes

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Side and Attack

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Side Movement Short Backhand

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Hammers

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Forward Figure 8

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Hammer and Bump

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Figure 8’s

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Fly Holds

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Crunch and Pull DB

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Flat Super Heros

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Flat Back Extension Rotation

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Side Crunch Swiss Ball

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DB Crunch and Twist

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Flat Heel Lift

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Hands Under Chin Back Extension

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Swimmers

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Flat Single Side Extension

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Flat – Retract / Extend

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Flat T’s

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Flat Y’s

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Extension Holds

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Hands To Feet Ball Crunch

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Super Hero Opposite Arm / Leg

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Fall Outs

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Russian Twist

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Dead Bug Same Hand Same Leg

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Back Extension Open Hands

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Knee To Ball

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Push Back Pull Wide

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X Movement

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One Side Cut Offs

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Cutting Balls Off

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Efficient X Pattern

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Five Shot Pattern

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Three Ball Pattern

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Controlled Knee Lift Left Leg

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Controlled Knee Lift Right Leg

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Deep Step Up With Assistance

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Knee Drive

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Skater High Knees

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Lateral Chain Drag

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Ball Squeeze

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Angle Plank

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Single Leg Med Ball Circles

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Heel Push Down Swiss Ball

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Standing Row

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Towel Curl and Push

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Monster Skips Cone Drill

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Forward / Backward Cone Skips

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Diagonal Alley Steps

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Back Foot Load Hip Throws

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Service Line Serves

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Three Ball Drop and Catch

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Bent Over Reverse Fly

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Reverse L

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External Rotation

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Internal Rotation

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Forward L

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Tricep Extension

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Straight Arm Backs

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Double Arm Rows

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Double Arm Straight Backs

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Double Arm Lateral Raise

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Double Arm Front Raise

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Over Head Press

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Standing Reverse Fly

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Row / Reverse Ls

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Reverse Wrist Curl

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Side, Deep, Short

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Triangle Chase

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Random Cone Square Touch

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Forward Cone Circle With Med Ball

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Forward V Side to Side

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Short, Deep, Swing Volley

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Med Ball Throws Then Hit

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Med Ball Throws Forehand Simulation

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Wide Forehand Cone Recovery

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Depth Jump

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Team Tunnel Ball With Med Ball Throw

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Circle Moving Ball

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Color Change Patterns

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Ground Stroke Plus Volley

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Tap and Hit

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Ball Taps

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Caterpilla Serve Game

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Hit and Hold

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Forehand Wide Forehand Middle – Hand Throws

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FH FH / BH BH X – Deep Short

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FH Swing FH V / BH BH Swing V- X

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FH Wide FH Middle FH Run around

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Forehand Hops

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Swing Volley Hops

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Hit Up On The Rise

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Swing Volley Alternate Side

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Drops Net To Net

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Crosscourt Forehands Aim At Ball

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Bouncing Feeds On The Rise

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Fast Pace Feed Fast Hands

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Forehand Volley Hand Behind Back

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Backhand Volley Palm Resting Elbow

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Handle Grab Backhand Volley

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Catch And Volley Forehand Side

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Forehand Volley Catch On Strings

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Forehand Set Up And Catch

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Forehand Catch Drop Hit

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Forehand Catch Hit Drop

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Backhand Volley Close To Net Soft Hands

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Single Knee To Chest With Kettle Bell

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Lower Abdominal Lifts

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Leg Throws

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Straight Legs Toes To Kettle Bell

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Kettle Bell Knees Side to Side

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Push Press Med Ball Crunch

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Side Crunch With Med Ball Push

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Plank Med Ball Random Rolls

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Plank Med Ball Rolls

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Plank Med Ball Hand Steps

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Assisted Rollouts

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Side Raises

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Back Extensions

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Single Arm Reverse Wood Chop

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Cable Rotation With Front Step

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Double Leg Swiss Ball Bridge

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Double Leg Hamstring Curl

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Single Leg Hamstring Curl

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Single Leg Swiss Ball Raise

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Tension Extension

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Swiss Ball Knee Tucks

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Side Plank Oblique Dips

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Side Plank Ball Move

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Side Lying Single Arm Row and Circle

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Raised Legs Plank

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Push Press on Bosu

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Alternate Arm Shoulder Press On Bosu

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Double Arm Raises On Bosu

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Mini Tramp Single Leg Squats With Leg Back

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Bosu Squat Pulls

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Single Leg Boss Squat With Pull Down

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Seated Plate Press

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Around The World

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Single Leg Bosu Bridge Jump Ups

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Single Leg Bridge Jumps

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Double Bosu Single Leg Push Back

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Double Bosu Super Heros

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Double Leg Bosu Balance Various Directions

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Single Leg Balance Bosu Ball

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Single Leg Side Kickouts On Swiss Ball

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Swiss Ball Med Ball Push Outs

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Swiss Ball Med Ball Hand Offs

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Bosu / Swiss Ball Plank

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Monster Walk

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Lateral Jump Slides

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Split Jumps

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Standing Double Leg Clams

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Bent Knee Push Back

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Reverse Leg Lift With Mini Band

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Side Drops

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Single Leg Lunge With Back Leg Raised

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Single Leg Reverse Lunge With Jump – Bosu Ball

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Split Lunge Alternating Legs

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Fast Feet With Resistance Plus Mini Tramp

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Single Leg Squat With Resistance

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Monster Walk With Bar

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Small Steps Forward With Mini Band

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Side Skips With Mini Band

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Straight Leg Run With Mini Band

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Backwards Angle Skips With Mini Band

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Abduction With Mini Band

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Straight Back With Mini Band

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Double Knee Tuck

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Single Leg Backwards Cable Squat

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Single Leg Resisted Jumps

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Doubles Leg Box Jumps

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Mini Band Walk With Kettle Bell

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Lunge With Band Pulling Knee

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Kettle Bell RDL With Knee Lift – Knee Band

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Single Leg Standing Abduction

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Double Arm rotations – Single Leg Mini Tramp

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Double Arm Row – Mini Tramp

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Fast Heels Mini Tramp

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Fast Heel Tempo

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Random Cone Touch

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Lateral Step One and Hold

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1-2 Lateral Steps

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Step With Resistance

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Double Leg Bar Jumps

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On court med ball drills

Player simulates tennis strokes and movement, throwing the ball to coach/trainerTo access this post, you must purchase Team Membership.

Return of serve with med ball

Player simulates return of serve movement and throws a light weight med ballTo access this post, you must purchase Team Membership.

Reaction drills

Easy on court drills for reaction trainingTo access this post, you must purchase Team Membership.

Deep, short then volley

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Starting low approach and volley

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Poach and cover

A great doubles drill to help player learn to cover their partner after they hit an over head.To access this post, you must purchase Team Membership.

Using the slice backhand

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double step with resistance

Attach over speed resistance band to the fence, or have an assistant hold it. Teaches player to lean their body weight on the shot.To access this post, you must purchase Team Membership.

Service line balls

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Forehand spacing

This drill really helps the player with their alignment on the forehandTo access this post, you must purchase Team Membership.

Low and wide ground balls

Coach should get in a very low position and toss balls about 30cm or 12 inches in height above the ground. Player must stay low and work on getting racquet head under the ball.To access this post, you must purchase Team Membership.

Double Hop Inside Baseline

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