DRILLS FOR LEARNING THE FOREHAND:
1) Learning the forehand and the backhand for beginners.
i) At the 3:30 minute mark, the players use shadow strokes: forehand grip, racket back (use the modern forehand technique), bend the knees, make contact out in front, follow through. Make a "swish" sound for racket head speed.
ii) Start at the service line: self feed the ball but move the ball around and work on your footwork.
iii) Practice starting a rally: from the baseline self feed the ball at a target on other side of net. Try to hit the ball with the butt end of the racket to get a feel for racket lag.
iv) Challenge: After hitting a good forehand or backhand (landing
in the singles court)...come to the net, split step, volley the ball. Stay at the net until you make a good volley (or coach tosses a
high ball for an overhead shot).
a) Excellent drill progression for teaching the forehand stroke.
Use the non-racket hand for balance (catch the ball then drop the ball and hit).
b) Forehand progressions for coaches and players. Use a target at mid-court so new players learn how to self-feed and start a warm up rally.
c) Rick Macci teaches "Elbow Elevated" and then "Elbow Extension" for forehand progression. Fast forward to the 9 min mark. The first progression starts with the elbow already extended and the non-racket arm across his body. He then points the butt of the racket toward the ball and "pulls" the racket toward contact. The second progression starts at 11:30 min mark. Both hands on racket with elbow elevated. Change racket into forehand grip as you turn your hips and coil the shoulders. From elbow up go to elbow extended (straightened) backward. Uncoil as you pull the racket toward contact. The third progression at the 16:30 min mark with the "ready position". Focus on keeping the off hand on the racket as long as possible and coil, coil the shoulders around the hips. Excellent review of the forehand at the 18:20 min mark.
d) A unique technique is used to get a short take back to develop a more compact swing. Fast forward to the last five minutes of the video. Notice in his normal forehand stroke how his non-racket arm comes across his body. Pointing the non-racket hand toward the oncoming ball helps to get the proper distance to the ball.
The coach stands at the service line facing the baseline, the player at the baseline facing the coach.
– The coach holds a tennis ball in his hand. If he lifts the ball to the player’s right, the player will execute a forehand swing. If the ball is lifted to the left, the player will execute a backhand; ball straight up means an overhead swing.
Shadow strokes first to check correct technique.Then toss the ball to hit.
– The coach holds a tennis ball in his hand. If he lifts the ball to the player’s right, the player will execute a forehand swing. If the ball is lifted to the left, the player will execute a backhand; ball straight up means an overhead swing.
Shadow strokes first to check correct technique.Then toss the ball to hit.
DRILLS FOR LEARNING TO SERVE:
He starts the racket in the "double L position". The racket elbow and shoulders are in the same line. Toss the ball and get the tossing arm close to the vertical. Turn your head sideways as you drop the racket behind your head and tuck your tossing arm into your chest. Try bending your knees and finish with the racket trapping the ball at an angle.
Fun game to practice serving and keeping score : If server
double faults then returner gets15, get the serve in then server
gets 15, continue until game ends and switch players. Note:
returner makes call on "out" serves. Server calls out game score
after each point. Discuss where the server stands and the
returner stands (depending on the position of the server) for
singles and doubles tennis.
b) Turn your head sideways (at the 3 min mark) and make
contact with the ball at a tilted angle with the racket arm.
c) Serve procession drills from beginner to advance. No words.
Start in the continental grip. Practice against the fence: Turn
sideways and get the racket into the "double L position" with
the racket elbow and shoulders in the same line. Toss the ball
so the ball toss arm is fully extended to the vertical. Let the
racket drop behind your head as you quickly tuck the tossing
arm into your chest. Swing the racket upward and trap the ball
with a fully extended racket arm. Repeat with a slight knee
band and your chin pointing upwards on the ball toss.
d) Drills to learn to put spin on your serve (slice and kick serve).
e) At the 4 minute mark watch the young beginner learn to toss the
ball to the vertical so that she gets the toss under control.
The toss: Do not release the ball too early (horizontal) or too late
(vertical). Release the ball half way: near head level. Use a
lifting action and open the hand up at head level but continue
lifting the ball toss arm to the vertical. You should be able to
catch the ball with a vertical tossing arm or let it drop so that it
lands inside the baseline and a little to the right.
f) Using the fence to teach a young beginner the correct racket
drop. Learning to drop the racket like "combing your hair".
g) Excellent serve progression for learning to PRONATE. Start with a high ball toss and get the chin up.
3) a) Drills for recovery footwork: crossover and shuffle technique
Fun warm-up drill to learn the parts of the court: Use correct3) a) Drills for recovery footwork: crossover and shuffle technique
footwork to get to baseline, the T, service line, center line,
singles lines and doubles line, doubles alley, net, service box.
b) Starting at the singles line, crossover and shuffle to the center.
Coach immediately tosses the ball back to the singles line
where player hits the ball and then crossover/shuffle back to
the center. Repeat. Do this 3X for forehand and then 3X for
backhand. Make sure player is turning shoulder and getting
racket back BEFORE crossover/shuffle to the ball.
c) Excellent demo of crossover, shuffle and split steps.
This video is called: Forehand Tennis Tips
4) Overheads: Progressive Steps
Manual: 40 mph & Elev. 73, medium overheads Elev 80,
highest overhead Elev 80 & spin -3, Most challenge: 45 mph &
Elev 76 Partner feed lobs to you or use ball machine:
– In the beginning, as you see the ball coming, turn sideways and move back. Let the ball bounce in front of you and then lift the hands up and to the side (non-dominant hand points to the ball, dominant hand cocks the racquet above the shoulder). Catch the ball with the non-dominant hand as it comes down. That’s it! The emphasis is on early preparation and tracking the ball.
– Next, repeat the previous sequence, but instead of catching the ball, you will hit it after the ball bounces. The emphasis is on turning your body sideways, lifting the hands up and to the side after the ball bounces, tossing arm up (like a serve), let the racket drop behind your head . TUCK tossing arm into your chest for more power.
– The last step is taking the ball in the air. Like the serve, the racket arm should be fully extended and contact made out in front This time, as your partner feeds the lob, you will turn sideways, lift the hands up and to the side, move your feet to stay ahead of the ball and then hit it in the air. Let the wrist relax to allow the racket drop behind your head, TUCK tossing arm into chest for more power.
-Variation: after hitting an overhead, come to the net for a volley.5) a) Great progression drills for learning the forehand VOLLEY
Start by catching a softly thrown ball with a shoulder turn
and a step-out and step-in footwork. Use the continental grip
and use a karate chop stroke: lead with the racket butt and
racket face open to the sky. Choke up on racket and
catch the ball out in front as you WATCH the ball make
contact with the strings. Catch the ball and keep a "V": right
angle between racket and forearm. Keep a firm wrist and
punch the ball in a straight line.
b) Great progression drills for learning the backhand VOLLEY
Continental grip. Start self-feeding drill. Sideways to the net,
lay the wrist back and lead with the elbow, catch the ball out in
Choke up on racket and with a shoulder
turn and a step-out and step-in footwork. Catch the ball out in
front as you WATCH the ball make contact with the strings.
Now hold racket normal but with open racket and practice
high to low at contact. Then work on forcing the left
hand/arm to backwards as you slice the racket strings across
the ball i.e. swing with the shoulder across the body.
c) Tips to get a great backhand Volley.
Lead with the bottom of the open-faced racket with a firm grip.
Keep the "V", that is, a right angle between racket and forearm
as you slice the racket from high to low. The slice is done by
swinging with the shoulder and the wrist is locked.
d) Great volley drills starting near the net and from the baseline.
6) Excellent teaching video for the slice backhand (Steve Smith)
Note: Put the index finger on the strings in the racket take back.
Turn so your back is to the net and look over your right shoulder.
Left elbow is elevated. Body weight forward as arms go in opposite direction ending with left hand palm down and up on your back toe.
8) a) Drop Shot Progression Drills
See if you can get the ball to bounce 3 or 4 times before it
gets to the service line.
Back swing
Turn sideways, use the continental grip and get the racket high. The footwork is like that of a
volley: step out and step in.
Turn sideways, use the continental grip and get the racket high. The footwork is like that of a
volley: step out and step in.
- In a drop shot looks like a volley but it starts a little higher and longer. Because you need to create back spin on the ball, position the racket higher than the ball and brush the racket from high to low. LEAD WITH THE BUTT OF THE RACKET.
Contact
- The slice: The ball has to be touched in a way that brushes both the back and the bottom of the ball. The back to create the minimum back spin required to keep it in play and bottom to make the ball go deep.
- Drop shot: Imagine the ball is an egg and you want to catch it on your racket strings without breaking it. The contact is made at the back of the ball and a lot of spin is added.
Follow through
- When slicing, it's an elongated follow through which goes in the direction of the ball.
- A drop shot has virtually no follow through. An effective drop shot very much ends at the contact point. The jerking motion gives the ball a loop necessary to take it over the net.
c) Cosmin's Backhand Drop Shot Placement demonstration.
i) Hold the racket by the throat and gently brush the strings across
the ball from high to low. Lead with the butt cap and open the
racket face.
ii) Carve underneath the ball and finish the swing in the direction
of the target. Then practice holding the racket normally.
iii) Fun game (mini-tennis) to learn the drop shot and control the
ball. Start with the continental grip. Work on both forehand
and backhand slice.
iv) Playing mini-tennis for ball control (use the yellow/red balls
first). Practice crosscourt/down-the-line rallies. Two crosscourt
followed by two down-the-line rallies.
11) a) Teaching the one handed Slice Backhand. Start with the
drop shot (1:50 mark) with a high-to-low racket path and a
short stroke. Lead with the butt of the racket and open the
racket face. Finish with the non-racket arm backwards and
the weight forward.
b) Teaching the slice backhand (Steve Smith). Pull the racket
down and across your body maintaining the arm/racket angle.
The non-racket arm goes in the opposite direction as your
weight goes forward. At contact let the back leg go behind
you so you stay sideways.
9) Learning to direct your serve down the T, the middle of the
box and out wide. It might be easier to start the drill closer to
the service line rather than at the baseline.
Notice how he tucks his tossing arm into his chest as he makes
contact with the ball. This tucking action helps to keep the left
shoulder from opening up too quickly.
10) Excellent ball machine drill for forehand/backhand and volleys.
Note: you could have players at the net making volleys and force the players at the baseline to direct the ball at the net player.
11) Ball machine drill: Top spin drive, overhead shot, deep slice,
and drop shot. Change from cross court shots to only down-the-
line. Change to backhand shots with same pattern. If machine is
at the service line, a partner plays defense.
12) Learning to change from the forehand service grip to the
continental grip.
DRILLS FOR ADVANCED PLAYERS
1)a) Tilted head position on the serve and almost a right angle
between your racket and forearm. Body starts off sideways but
ends up facing the net.
b) Racket drop for the serve. Note a the 7 minute mark the
discussion of the tucking of the ball toss arm and the
shoulder-over-shoulder rotation helps create the racket drop.
c) More tips about the racket drop on the serve.
d) Drills for pronation and leg drive.
2) Service box and full court videos by Simon and Alex
a) Mini-tennis: partner hits cross court and you do down the line
then switch...Use the cross-over step to recover.
3) Drills to improve two handed backhand
4) Advanced drills for the one hand and two hand backhand.
5) Learning to track the ball without using a tennis racket.
A good drill for back and forth movement to the ball.
6) Practice your ball toss with your service motion.
7) The delay in the service rhythm to allow the racket drop.
Keep the same service rhythm for BOTH the first and second
serve.
8) Internal rotation on the serve by leading with the elbow
9) Serve "shoulder-over-shoulder" rotation to reduce shoulder
stress
10) The Split Step and improving your footwork
11) Cosmin's 20 Ball Machine Drills
12) Drills for footwork on inside-out forehands and backhands.
13) Net drills (volleys and overheads) with Brad Gilbert.
14) Ground stroke drills (forehand and backhand) with Brad G.
For short balls hit between the net and service line, use
windshield wiper motion and finish with racket beside your hips.
15) Serve procession drills from beginner to advance. No words.
1. Toss Drills
– Toss the ball straight up in the air and catch it 10 times without having to move your feet. The arm should be extended. The ball should be tossed high enough so that you can reach it with the top of your racquet with the arm extended.
– Practice that same exercise as before except this time, as the ball goes up, the knees bend. (see video below)
– Toss the ball straight up in the air and catch it 10 times without having to move your feet. The arm should be extended. The ball should be tossed high enough so that you can reach it with the top of your racquet with the arm extended.
– Practice that same exercise as before except this time, as the ball goes up, the knees bend. (see video below)
3. Pronation Drills
– Stand about two feet from the fence, facing it. Your right palm (dominant) touches/faces the right ear. The elbow is bent and pointing forward.
From this position, reach up and give a “high five” to the fence. As you reach up, the hand moves with the bottom edge leading and then the palm turns outward just before making contact with the fence. This inward rotation of the forearm is called pronation. This is necessary in order to create more power and spin on the ball.
– Do the same drill but this time hold a racquet in a Continental grip and give a “high five” to the fence. Swing up leading with the racquet’s edge and then, just before you contact the fence, you turn your forearm inward so that the strings hit flat against the fence.
From this position, reach up and give a “high five” to the fence. As you reach up, the hand moves with the bottom edge leading and then the palm turns outward just before making contact with the fence. This inward rotation of the forearm is called pronation. This is necessary in order to create more power and spin on the ball.
– Do the same drill but this time hold a racquet in a Continental grip and give a “high five” to the fence. Swing up leading with the racquet’s edge and then, just before you contact the fence, you turn your forearm inward so that the strings hit flat against the fence.
4. Contact with the Ball (Drills)
– Stand about a foot from a fence, holding a ball in the non-dominant fingers, racquet with the stings facing the ear and above the dominant shoulder; edge up. Toss the ball up and parallel with the fence. On the downfall reach up with the racquet edge and just before contact with the ball turn the forearm inward (pronate) catching the ball between strings and fence. At contact the body should be fully extended. By repeating this motion, the player learns when and how high contact with the ball should be made.
Practice this a few times until it feels comfortable.
– Repeat the motions from the previous step except that the player is now at the service line. Add no follow-through. Toss the ball, reach up to meet it as it comes down, contact the ball and stop. (see video below)
– Stand about a foot from a fence, holding a ball in the non-dominant fingers, racquet with the stings facing the ear and above the dominant shoulder; edge up. Toss the ball up and parallel with the fence. On the downfall reach up with the racquet edge and just before contact with the ball turn the forearm inward (pronate) catching the ball between strings and fence. At contact the body should be fully extended. By repeating this motion, the player learns when and how high contact with the ball should be made.
Practice this a few times until it feels comfortable.
– Repeat the motions from the previous step except that the player is now at the service line. Add no follow-through. Toss the ball, reach up to meet it as it comes down, contact the ball and stop. (see video below)
5. Contact and Follow-Through (Drills)
– Repeat the previous drill, from the service line, adding the follow-through: right after contact, the racquet drops (with the arm relaxed) and the motion is finished with the racquet by the left hip (for right handed players). (see video below)
– Repeat the previous drill, from the service line, adding the follow-through: right after contact, the racquet drops (with the arm relaxed) and the motion is finished with the racquet by the left hip (for right handed players). (see video below)
6. Trophy Pose
– Stand sideways behind the baseline with a ball in the non-dominant hand and the racquet in the dominant hand. The racquet arm moves back at the same time with the ball toss and bends to the side having the racquet tip pointed up and the strings facing the right ear (right handed players). The knees also bend as the ball is being tossed.
Repeat this action until you can do it 10 times in a row without losing balance or moving your feet. (see video below)
– Stand sideways behind the baseline with a ball in the non-dominant hand and the racquet in the dominant hand. The racquet arm moves back at the same time with the ball toss and bends to the side having the racquet tip pointed up and the strings facing the right ear (right handed players). The knees also bend as the ball is being tossed.
Repeat this action until you can do it 10 times in a row without losing balance or moving your feet. (see video below)
7. The 4 Steps (Shadow Drills)
– Stand sideways behind the baseline, racquet and ball together and down in front of the hips; arms relaxed.
Practice the 4 steps (no ball) – shadow serve:
1. trophy pose
2. racquet head drops behind the back
3. swing up on edge and pronate before making imaginary contact
4. follow-through. (see video below)
– Stand sideways behind the baseline, racquet and ball together and down in front of the hips; arms relaxed.
Practice the 4 steps (no ball) – shadow serve:
1. trophy pose
2. racquet head drops behind the back
3. swing up on edge and pronate before making imaginary contact
4. follow-through. (see video below)
8. Landing and Split Step (Drills)
– Stand behind the baseline in serve ready position. Toss the ball up while getting into the trophy pose, allow the ball to bounce two times then push up from the legs and swing at an imaginary ball and land onto the non-dominant foot (dominant foot kicks back for balance); add a split step to get ready for the next shot. (see video below)
– Stand behind the baseline in serve ready position. Toss the ball up while getting into the trophy pose, allow the ball to bounce two times then push up from the legs and swing at an imaginary ball and land onto the non-dominant foot (dominant foot kicks back for balance); add a split step to get ready for the next shot. (see video below)
9. Full Serve (Practice)
– Put it all together and go for your shot. Practice tossing the ball in front of the body, trophy pose, pronating the forearm and landing onto the non-dominant foot. (see video below)
– Put it all together and go for your shot. Practice tossing the ball in front of the body, trophy pose, pronating the forearm and landing onto the non-dominant foot. (see video below)
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