BIG TENNIS ACADEMY
Every Stroke, Broken Down
Technique is simply the most efficient way to put the ball where you want it, again and again, under pressure. This guide takes every stroke in the game and breaks it into setup, contact and finish, with the cues coaches actually use on court, the faults we see most often and the fixes that work.
New to the game? Start with Tennis Fundamentals first — grips, ready position and the split step are assumed knowledge here. All descriptions are written for a right-hander; lefties simply mirror them.
YOUR BIGGEST WEAPON
The Forehand
The modern forehand is a rotational shot. Power comes from the legs and trunk uncoiling, with the arm acting like the end of a whip. Most players use a semi-western grip, with eastern a great choice for flatter hitters.
Turn and load
Unit turn with the free hand on the throat, shoulders turned past the hips. Load the weight onto the outside (right) leg. The racquet makes a relaxed loop with the tip pointing up or back, not dropping far behind you.
Out in front
Drop the racquet head below the ball, then swing low to high. Make contact ahead of the front hip with the strings square to the target and the wrist laid back. Hips and shoulders rotate into the ball.
Wrap or over the shoulder
Let the forearm rotate naturally so the racquet finishes over the opposite shoulder or wraps around the body. Catch the racquet with the free hand. Chest faces the net.
- Free hand points at the ball during the turn, then tucks in to help you rotate.
- Wrist stays laid back through contact — it is passive, not flicked.
- Swing out toward the target before brushing up for spin.
- Choose your stance by the ball: neutral for neutral balls, open for wide or fast ones.
| Fault | Cause | Fix |
|---|---|---|
| Balls fly long | Open racquet face or no low-to-high path | Start the swing below the ball and finish higher; check the face is square at contact. |
| Balls hit the net | Contact too late or swing too flat | Prepare earlier; aim three to six feet above the net. |
| Jammed, cramped shots | Running too close to the ball | Use small adjustment steps to keep an arm’s-length gap. |
| No power | Arm-only swing, no rotation | Feel the hips start the forward swing before the arm. |
Crosscourt Consistency Rally
Build reliable crosscourt depth and margin from the baseline.
- Players2
- Time15 min
- EquipmentBasket of balls, 4 cones or throw-down lines
How to run this drill
Setup: Both players on the deuce-side baseline. Mark a target zone with cones between the service line and baseline, two to three feet inside the sideline.
- Start the rally with a drop feed crosscourt.
- Rally forehand to forehand crosscourt only.
- Count consecutive balls that land past the service line.
- After 10 minutes, switch to the ad side for backhands.
Coaching cues
- Three to six feet over the net
- Recover a step toward center after every shot
- Split step on your partner's contact
Common mistakes
- Aiming at the lines instead of the zone
- Standing still after hitting
Progression: Set a team goal of 20 in a row, then require every ball to land in the target zone.
Dead-Ball Forehand Feeds
Groove the unit turn, contact in front and a full finish without the pressure of a live rally.
- Players2
- Time10 min
- EquipmentBasket of balls
How to run this drill
Setup: Coach or partner stands beside the net post (or at the service line) and hand-tosses or racquet-feeds slow, waist-high balls to the player's forehand.
- Player starts in the ready position at the center mark.
- Feeder sends one ball at a time with a gentle bounce.
- Player turns, hits crosscourt and recovers to the center mark.
- Feed the next ball only when the player has recovered.
Coaching cues
- Turn as soon as the ball leaves the hand
- Hit in front of the front hip
- Catch the racquet at the finish
Common mistakes
- Taking the racquet back late
- Arm-only swing with no shoulder rotation
Progression: Feed alternately to a crosscourt and a down-the-line target, then add movement by feeding wider.
Inside-Out Forehand Pattern
Train running around the backhand to hit an inside-out forehand into the opponent's backhand corner.
- Players2
- Time15 min
- EquipmentBasket of balls, 2 cones
How to run this drill
Setup: Feeder at the opposite baseline center. Place a cone in the ad-court corner of the feeder's side as the target.
- Feeder hits a ball to the player's backhand side, around the center of the court.
- Player uses quick side steps to run around the ball.
- Player hits an inside-out forehand to the target cone.
- Player recovers quickly, as the open court is now the deuce side.
Coaching cues
- Move around the ball early with small steps
- Open stance to hit and recover
- Contact further out in front to swing inside-out
Common mistakes
- Running too close to the ball and getting jammed
- Not recovering, leaving the forehand corner open
Progression: After the inside-out ball, feeder sends a ball to the forehand corner; player must recover and hit inside-in down the line.
STABLE AND POWERFUL
The Two-Handed Backhand
The two-hander is essentially a left-handed forehand assisted by the right hand. It handles high balls and hard serves well and is the backhand of choice for most juniors and tour players.
Shoulder turn
Bottom hand continental, top hand eastern forehand. Turn so the back of your front shoulder points at the net post; the racquet goes back with both hands, butt cap toward the ball.
Top hand drives
Step in (closed or neutral stance) and swing low to high. Contact just in front of the front hip. The top (left) hand provides much of the drive.
High and through
Extend through the ball toward the target and finish with hands high over the right shoulder, chest facing the net.
- Both hands stay on through the finish.
- Keep the arms relaxed with slight bends at the elbows.
- Bend the knees to get under low balls — don’t bend at the waist.
- Rotate the hips and shoulders together through contact.
| Fault | Cause | Fix |
|---|---|---|
| Shots spray wide | Late contact | Turn earlier; make contact ahead of the front hip. |
| Ball floats with no spin | Swing too level | Lower the racquet before the forward swing; finish high. |
| Arms tense, choppy swing | Bottom hand dominating | Let the top hand lead; practice top-hand-only swings. |
Top-Hand Backhand Builder
Strengthen the non-dominant hand that drives the two-handed backhand.
- Players2
- Time10 min
- EquipmentBasket of balls
How to run this drill
Setup: Feeder at the service line with a basket; player at the baseline on the ad side.
- Player chokes up and holds the racquet with only the top hand.
- Feeder sends slow balls to the backhand.
- Player hits 15 left-handed (for right-handers) forehand-style shots.
- Return to two hands and hit 15 more, feeling the top hand lead.
Coaching cues
- Top hand leads
- Low to high
- Finish high over the shoulder
Common mistakes
- Swinging too hard with one hand
- Bending at the waist rather than knees
Progression: Live crosscourt rallying, two hands, focusing on the top-hand drive.
Backhand Crosscourt to Down-the-Line
Learn when and how to change direction down the line with the backhand.
- Players2
- Time15 min
- EquipmentBasket of balls, 2 cones
How to run this drill
Setup: Players rally backhand to backhand crosscourt on the ad side.
- Rally crosscourt backhands.
- Either player may change direction down the line after four crosscourt shots.
- The point is then played out in the full singles court.
- Score points; first to 7.
Coaching cues
- Only change direction on a balanced ball
- Use crosscourt height; flatten down the line
- Recover for the crosscourt reply after changing direction
Common mistakes
- Changing direction from a defensive position
- Not recovering after the line change
Progression: Require the down-the-line ball to land behind the service line to count.
One-Hander Shadow and Freeze
Build the shoulder turn and sideways finish of the one-handed backhand.
- Players1
- Time8 min
- EquipmentRacquet, mirror or window reflection (optional)
How to run this drill
Setup: Stand sideways to a mirror or open space. No ball needed.
- Unit turn with the left hand on the throat.
- Swing in slow motion to contact point in front.
- Finish with arms spread and chest sideways.
- Hold the finish for two seconds. Repeat 20 times.
Coaching cues
- Left hand guides the racquet back
- Straight arm at contact
- Squeeze the shoulder blades
Common mistakes
- Turning the chest toward the net
- Leading with the elbow
Progression: Add dead-ball feeds and hold the finish after each hit.
REACH AND ELEGANCE
The One-Handed Backhand
The one-hander demands precise timing but rewards it with reach, disguise and an easy transition to slice. Use an eastern backhand grip (knuckle on the top bevel) or a slightly stronger grip for more topspin.
Full turn
The left hand guides the racquet back by the throat, turning the shoulders until the right shoulder points toward the ball. The back may even partly face the net.
Well in front
Step in with a closed stance. Contact is further forward than any other groundstroke, with a straight hitting arm. The left hand releases and extends backward.
Stay sideways
Arms spread like opening wings: racquet up toward the target, left arm back. Shoulders stay mostly sideways — over-rotating pulls the ball wide.
- Left hand on the throat until the forward swing starts.
- Hitting arm straight at contact.
- Squeeze the shoulder blades together at the finish.
- Take high balls early on the rise, or back up and let them drop.
| Fault | Cause | Fix |
|---|---|---|
| Weak, late contact | Insufficient turn or contact beside the body | Turn earlier; aim to hit a foot in front of the front foot. |
| Ball flies off the frame | Bent elbow leading the swing | Keep the arm extended; lead with the racquet, not the elbow. |
| Can’t handle high balls | Contact above the shoulder | Move in to take it on the rise, or retreat and let it drop. |
Top-Hand Backhand Builder
Strengthen the non-dominant hand that drives the two-handed backhand.
- Players2
- Time10 min
- EquipmentBasket of balls
How to run this drill
Setup: Feeder at the service line with a basket; player at the baseline on the ad side.
- Player chokes up and holds the racquet with only the top hand.
- Feeder sends slow balls to the backhand.
- Player hits 15 left-handed (for right-handers) forehand-style shots.
- Return to two hands and hit 15 more, feeling the top hand lead.
Coaching cues
- Top hand leads
- Low to high
- Finish high over the shoulder
Common mistakes
- Swinging too hard with one hand
- Bending at the waist rather than knees
Progression: Live crosscourt rallying, two hands, focusing on the top-hand drive.
Backhand Crosscourt to Down-the-Line
Learn when and how to change direction down the line with the backhand.
- Players2
- Time15 min
- EquipmentBasket of balls, 2 cones
How to run this drill
Setup: Players rally backhand to backhand crosscourt on the ad side.
- Rally crosscourt backhands.
- Either player may change direction down the line after four crosscourt shots.
- The point is then played out in the full singles court.
- Score points; first to 7.
Coaching cues
- Only change direction on a balanced ball
- Use crosscourt height; flatten down the line
- Recover for the crosscourt reply after changing direction
Common mistakes
- Changing direction from a defensive position
- Not recovering after the line change
Progression: Require the down-the-line ball to land behind the service line to count.
One-Hander Shadow and Freeze
Build the shoulder turn and sideways finish of the one-handed backhand.
- Players1
- Time8 min
- EquipmentRacquet, mirror or window reflection (optional)
How to run this drill
Setup: Stand sideways to a mirror or open space. No ball needed.
- Unit turn with the left hand on the throat.
- Swing in slow motion to contact point in front.
- Finish with arms spread and chest sideways.
- Hold the finish for two seconds. Repeat 20 times.
Coaching cues
- Left hand guides the racquet back
- Straight arm at contact
- Squeeze the shoulder blades
Common mistakes
- Turning the chest toward the net
- Leading with the elbow
Progression: Add dead-ball feeds and hold the finish after each hit.
THE ONLY SHOT YOU CONTROL COMPLETELY
The Serve
The serve is a throwing motion with a racquet. Use a continental grip — any other grip limits spin, pronation and the ability to hit all three serve types. A beginner’s eastern-forehand “waiter’s tray” serve feels easy at first but caps your development.
The toss
Hold the ball in the fingertips, arm straight, and lift from the shoulder — no wrist flick. Release around head height and let it peak slightly above your full reach. For a flat serve, toss slightly in front and to the right; for a slice, more to the right; for a kick, more above or slightly behind the head. A consistent toss is the foundation of a consistent serve.
Trophy position and pronation
At the trophy position, the tossing arm points up, the hitting elbow is around shoulder height, the knees are bent and the shoulders are tilted. From there the legs drive up, the racquet drops behind the back, and the arm swings up to the ball. Just before and through contact, the forearm rotates inward — pronation — so the racquet face turns toward the target and the palm faces out at the finish. It is a natural result of a relaxed throwing motion, not a forced snap.
Stance and rhythm
Front foot about 45 degrees to the baseline, back foot parallel. Start relaxed. Arms go down together and up together into the trophy position.
Reach up
Drive up with the legs and hit at full extension. The tossing arm tucks into the chest. Stay up — your head remains steady until after contact.
Land inside
Land on the front foot inside the baseline, the racquet finishing across the body on the left side. The back leg kicks back for balance.
| Serve | Contact on ball (clock face) | Flight | Best use |
|---|---|---|---|
| Flat | Directly behind, about 12 to 1 o’clock | Fast, low margin | First-serve aces down the T |
| Slice | Right side, around 3 o’clock | Curves left, stays low | Wide in the deuce court; into the body |
| Kick | From 7 to 1 o’clock, brushing up and across | Arcs high over the net, jumps up and right | Reliable second serve; to an opponent’s backhand |
- Loose grip and loose arm throughout.
- Same ritual before every serve: bounces, breath, target.
- Toss with a straight arm; catch bad tosses rather than hitting them.
- Pick a target box zone before every serve — wide, body or T.
| Fault | Cause | Fix |
|---|---|---|
| Serves into the net | Toss too far forward or low; pulling the head down | Toss higher; keep eyes up through contact. |
| Serves go long | Toss behind the head or open face | Move the toss forward; let pronation close the face. |
| Double faults under pressure | Flat second serve, tight arm | Learn a kick or slice second serve with plenty of net clearance. |
| Shoulder discomfort | Arm-only serve, weak trophy position | Use the legs, tilt the shoulders, and seek coaching if pain continues. Educational, not medical advice. |
Serve Target Practice With Cones
Develop serve accuracy to the three main targets: wide, body and T.
- Players1
- Time15 min
- EquipmentBasket of balls, 6 cones
How to run this drill
Setup: Place two cones in each service box: one at the T, one in the wide corner, plus a cone at the body position.
- Serve 10 balls to each target in the deuce court.
- Record hits within a racquet-length of each cone.
- Repeat in the ad court.
- Finish with 10 second serves to the backhand.
Coaching cues
- Pick the target before the ritual
- Same toss, change the contact
- Hold your balance on landing
Common mistakes
- Changing the toss for each target
- Rushing between serves
Progression: Play 'call your serve': announce the target aloud before each serve, scoring 1 point per hit.
Kneeling Serve for Pronation
Isolate the upper-body throwing motion and feel pronation.
- Players1
- Time10 min
- EquipmentBasket of balls, towel or pad for the knee
How to run this drill
Setup: Kneel on the right knee (for right-handers) at the service line.
- Hold a continental grip.
- Toss slightly in front.
- Swing up and through, feeling the forearm rotate.
- Aim for the opposite service box.
Coaching cues
- Reach up to the ball
- Palm faces out after contact
- Relaxed arm
Common mistakes
- Using a forehand grip
- Pushing instead of throwing
Progression: Stand at the service line, then move back to the baseline.
Second-Serve Kick Ladder
Build a reliable kick second serve with net clearance and margin.
- Players1
- Time15 min
- EquipmentBasket of balls, rope or string above the net (optional)
How to run this drill
Setup: Optional: string a rope about 3 ft above the tape. Serve from the baseline.
- Serve kick serves aiming over the rope.
- Count consecutive serves in.
- If you miss, start the count again.
- Goal: 10 in a row in each court.
Coaching cues
- Toss above the head
- Brush from 7 to 1 o'clock
- Stay sideways longer
Common mistakes
- Toss too far in front
- Flattening out under pressure
Progression: Add a target: kick serves must land in the backhand half of the box.
THE MOST UNDERRATED SHOT
Return of Serve
The return is a reaction shot. You have a fraction of a second, so compactness and timing matter more than a big swing. Adjust your starting position: deeper against big first serves, further in against weak second serves.
Split and turn
Start moving forward as the server tosses and split step as they hit. Turn the shoulders immediately — against fast serves the turn is the whole backswing.
Block or drive
Against pace, use a short swing and firm wrist and block the ball deep through the middle. Against slower serves, step in and swing more fully.
Short and balanced
Keep the finish compact and recover immediately. The point is just beginning.
- Watch the toss — it often reveals serve type and direction.
- Aim deep down the middle on first serves; it takes away angles.
- Move forward into second serves and take them earlier.
- Have a plan: “if it’s wide, crosscourt; if it’s body, middle.”
| Fault | Cause | Fix |
|---|---|---|
| Consistently late | No split step or big backswing | Time the split to their contact; shorten the swing. |
| Framing the ball | Head moving, eyes off the ball | Keep the head still through contact. |
| Short, attackable returns | Pulling off the ball | Aim higher over the net and push through the ball. |
Short-Swing Return Block
Learn to block a fast serve back deep with a compact swing.
- Players2
- Time12 min
- EquipmentBasket of balls
How to run this drill
Setup: Server serves from the service line (to simulate pace and reduce reaction time). Returner at the baseline.
- Server hits medium-pace serves.
- Returner split steps and turns shoulders immediately.
- Return the ball deep down the middle.
- Rotate after 10 serves.
Coaching cues
- Split on the server's contact
- Turn the shoulders, not the arm
- Firm wrist; push through the ball
Common mistakes
- Taking a big backswing
- Pulling the head up
Progression: Server moves back to the baseline and serves at full pace.
Second-Serve Attack
Practice stepping in and attacking second serves.
- Players2
- Time15 min
- EquipmentBasket of balls, 2 cones
How to run this drill
Setup: Server serves second serves only. Returner starts a step inside the baseline.
- Server hits second serves.
- Returner steps in and attacks, targeting the server's backhand.
- Play out the point.
- Score: returner wins the point, 2 points; server wins, 1 point.
Coaching cues
- Move forward on the toss
- Take the ball on the rise
- Commit to a target
Common mistakes
- Overhitting
- Standing too deep
Progression: Add a target zone; returns landing in it earn a bonus point.
Deep Middle Return Game
Build a consistent, deep return that neutralizes the server.
- Players2
- Time10 min
- EquipmentBasket of balls, 4 cones or throw-down lines
How to run this drill
Setup: Use cones to mark a target zone about 6 feet wide, centered on the center service line extension, between the service line and the baseline. Server serves at moderate pace from the baseline.
- Server hits 10 moderate serves to alternate boxes.
- Returner split steps on the server's contact and turns the shoulders early.
- Returner aims every ball high over the center of the net into the target zone.
- Score 1 point for any return in the court and 2 for a return in the zone, then rotate.
Coaching cues
- Split as they hit
- Short backswing, long follow-through
- Aim the middle of the net, about 4 feet over
Common mistakes
- Going for winners off the return
- Swinging too hard and spraying the ball wide
Progression: Server increases pace and mixes in wide serves; the returner must still return to the middle zone.
FINISH AT THE NET
The Volley
A volley is a punch, not a swing. Use the continental grip so you can hit forehand and backhand volleys without changing grips, and let your feet supply the power.
Racquet up, shoulders turn
From a split step, turn the shoulders slightly so the racquet is just to the side of the body, head above the wrist. No backswing beyond the shoulder line.
In front, slightly open
Step forward with the opposite foot and meet the ball out in front with a firm wrist and slightly open face, imparting a little underspin.
Short punch
Move the racquet a short distance toward the target and stop. Recover the racquet to the ready position immediately.
- See the ball on the strings — keep your eyes level with it.
- Bend the knees for low volleys; keep the racquet head up.
- High volleys can be attacked; low volleys should be placed deep.
- Move forward through the volley whenever possible.
| Fault | Cause | Fix |
|---|---|---|
| Volleys fly long | Big swing | Eliminate the backswing; block and punch. |
| Low volleys hit the net | Dropping the racquet head instead of bending | Bend the knees, keep the head up, open the face. |
| Backhand volley weak | Wrong grip (forehand grip) | Use the continental and lead with the knuckles. |
Volley Catch
Teach the compact, in-front contact point of the volley before adding the racquet.
- Players2
- Time8 min
- EquipmentBasket of balls, racquet
How to run this drill
Setup: Player stands in the ready position about 6 feet from the net without a racquet. Feeder stands at the opposite service line with a basket.
- Feeder underhand-tosses balls to the player's forehand side at chest height.
- Player steps forward with the opposite foot and catches the ball in front with the hitting hand, palm facing the feeder.
- Repeat to the backhand side, catching with the back of the hand facing the feeder (or simply blocking with the palm turned).
- Move to holding the racquet at the throat and 'catch' the ball on the strings, then gradually slide the hand down to the grip.
Coaching cues
- Catch it in front of you
- Step with the opposite foot
- No backswing, ever
Common mistakes
- Reaching back to catch beside the body
- Stepping with the same-side foot
Progression: Feeder tosses lower balls so the player must bend the knees, keeping the hand (and later racquet head) above the wrist.
Back-to-the-Fence Volleys
Remove the backswing and train a compact punch volley.
- Players2
- Time10 min
- EquipmentBasket of balls, a back fence or curtain
How to run this drill
Setup: Player stands with their heels about a racquet-length from the back fence. Feeder stands 15-20 feet away with a basket and feeds firm balls by hand or racquet.
- Feeder sends balls alternately to forehand and backhand volleys at chest height.
- Player volleys back to the feeder with a short punch, never touching the fence with the racquet.
- After 20 balls, add low balls that require knee bend.
- Move to the net and repeat 20 balls, keeping the same short motion.
Coaching cues
- Racquet head above the wrist
- Punch, then freeze
- Continental grip for both sides
Common mistakes
- Swinging back and hitting the fence
- Dropping the racquet head on low balls
Progression: Feeder speeds up and randomizes direction and height.
Figure-8 Volley Rally
Develop fast hands, directional control and quick recovery in volley exchanges.
- Players2
- Time12 min
- EquipmentA few balls
How to run this drill
Setup: Both players stand at the net, about 6-8 feet back, in diagonally opposite service boxes. Player A volleys only crosscourt; player B volleys only down the line, creating a figure-8 ball path.
- Player A starts the rally with a soft feed crosscourt.
- Player B volleys down the line; Player A volleys crosscourt.
- Both players shuffle to cover the alternating forehand and backhand volleys.
- Switch roles every 2-3 minutes; count rally length.
Coaching cues
- Racquet out in front between every ball
- Small split step each time
- Control direction with the face, not the arm
Common mistakes
- Taking a backswing as pace increases
- Standing flat-footed instead of shuffling
Progression: Move closer to the net and increase pace, or require each volley to land beyond the service line.
PUT IT AWAY
The Overhead (Smash)
The overhead uses the serve motion with an abbreviated backswing. The hard part is footwork: getting under the ball and behind it so you can hit it in front.
Turn sideways
As soon as you see the lob, turn sideways, raise the racquet behind your head and point the free hand at the ball. Move back with side shuffles or crossover steps.
Reach and hit
Contact at full extension, slightly in front. Use a continental grip and pronation, just like the serve.
Across the body
Finish across the body. On deep lobs, a scissor kick lets you jump and land on the opposite foot.
- Free hand tracks the ball all the way.
- Never backpedal facing the net — turn and move.
- Let very high lobs bounce first.
- Aim for placement over power; angle it away.
| Fault | Cause | Fix |
|---|---|---|
| Mistimed or framed | Late preparation | Get the racquet up and turn immediately. |
| Hitting the net | Ball drifts behind you | Move back further so contact is in front. |
| Losing balance | Backpedaling | Turn and use shuffles or crossover steps. |
Overhead Turn and Point
Build the turn, pointing arm and footwork that make overheads reliable.
- Players2
- Time10 min
- EquipmentBasket of balls
How to run this drill
Setup: Player stands at the net in the ready position. Feeder stands at the service line and tosses lobs by hand.
- Feeder tosses a lob 2-3 steps behind the player.
- Player turns sideways, lifts the racquet behind the head and points the free hand at the ball.
- Player shuffles back and catches the ball with the free hand above and in front of the head.
- After 10 catches, hit overheads with the same preparation.
Coaching cues
- Turn first, then move
- Point at the ball with your free hand
- Get behind the ball so contact is in front
Common mistakes
- Backpedaling while facing the net
- Lifting the racquet late
Progression: Feeder tosses deeper lobs; player uses a crossover step to move back.
Touch the Net Overheads
Build repeatable overheads with recovery to the net between each.
- Players2
- Time12 min
- EquipmentBasket of balls, 2 cones as targets
How to run this drill
Setup: Player starts at the net. Feeder stands at the opposite baseline with a basket. Place cones in the deuce and ad corners as targets.
- Player touches the net tape with the racquet.
- Feeder lobs over the player's head toward the service line.
- Player turns, moves back, and smashes to a target cone.
- Player immediately runs forward to touch the net again. Repeat 8-10 balls.
Coaching cues
- Turn and shuffle or crossover back
- Free hand up as your sighting device
- Place it, don't kill it
Common mistakes
- Backpedaling
- Letting the ball drift behind the head
Progression: Feeder varies lob depth and direction; add a live point after each smash.
Scissor Kick Smash
Handle deep lobs with a jumping scissor-kick overhead.
- Players2
- Time12 min
- EquipmentBasket of balls
How to run this drill
Setup: Player starts a few feet from the net. Feeder at the opposite baseline hits deep, high lobs.
- Feeder lobs deep toward the player's service line.
- Player turns and moves back with crossover steps.
- Player pushes off the right (back) foot, rotates in the air, and makes contact.
- Player lands on the left foot, then recovers forward.
Coaching cues
- Turn early and get behind the ball
- Explode up off the back foot
- Legs switch in the air, land balanced
Common mistakes
- Jumping before getting behind the ball
- Leaning back instead of reaching up
Progression: Feeder alternates short and deep lobs; player must choose whether to jump.
CHANGE THE RHYTHM
The Slice
The slice is a high-to-low stroke that produces backspin, keeping the ball low and changing the pace. It’s crucial for defense, approach shots and disrupting rhythm. Use a continental grip.
High preparation
Turn the shoulders with the racquet above the height of the ball and the face slightly open.
Through, then down
Swing forward and slightly down, contacting the ball in front with an open face. Think “through the ball” more than “under it.”
Extend
Finish long toward the target, with the face still open and the free arm back for balance (on the backhand).
- Keep the wrist firm through contact.
- Stay sideways longer than on topspin shots.
- Low over the net, deep in the court.
- Use legs to stay down with the shot.
| Fault | Cause | Fix |
|---|---|---|
| Ball floats up | Chopping down too steeply | Flatten the swing path; extend through. |
| Ball dies in the net | Closed face or late contact | Open the face slightly; contact in front. |
| Lack of depth | Short follow-through | Extend toward the target. |
Low Slice Rally
Develop a low, penetrating backhand slice that stays under the opponent's strike zone.
- Players2
- Time12 min
- EquipmentRope or string about 2 ft above the net (optional), basket of balls
How to run this drill
Setup: Both players at the ad-side baseline. Optional rope stretched about 2 feet above the tape as a 'ceiling'.
- Rally backhand slice crosscourt only.
- Every ball must clear the net but stay below the rope or imagined ceiling.
- Balls landing short of the service line count as errors.
- Play to 15 points, then switch to forehand slices.
Coaching cues
- Start the racquet above the ball
- Swing forward more than down
- Hold the finish with the face slightly open
Common mistakes
- Chopping steeply down so the ball floats
- Rotating the shoulders open too early
Progression: Allow topspin after three slices to practice changing spin and pace.
Slice Approach and Close
Approach the net behind a low slice and win the point at the net.
- Players2
- Time15 min
- EquipmentBasket of balls
How to run this drill
Setup: Player at the baseline center. Feeder at the opposite baseline with a basket.
- Feeder hits a short, low ball to the player's backhand.
- Player moves in and hits a slice approach down the line.
- Player follows the line of the ball and split steps at the service line.
- Play the point out live.
Coaching cues
- Stay low through the shot
- Keep moving forward through contact
- Split before the first volley
Common mistakes
- Slicing high so the passer gets a comfortable ball
- Stopping to admire the approach
Progression: Feed short balls to both sides so the player must choose topspin or slice approaches.
Drop Shot Touch
Develop the touch and disguise needed for an effective drop shot.
- Players2
- Time10 min
- EquipmentBasket of balls, 4 cones
How to run this drill
Setup: Use cones to mark a target zone from the net to about 6 feet back. Feeder stands at the opposite baseline.
- Feeder hits a medium-paced ball landing near the player's service line.
- Player prepares exactly like a slice, then hits a soft drop shot into the zone.
- Player follows the ball forward to cover the reply.
- Rotate after 10 balls; score the ones landing in the zone.
Coaching cues
- Same preparation as your slice
- Soft hands and an open face
- Follow it in
Common mistakes
- Hitting from behind the baseline
- Too much pace, so the ball lands deep
Progression: Play points where the drop shot is allowed only off a short ball.
TOUCH AND DISGUISE
The Drop Shot
The drop shot is a soft ball with backspin that lands just over the net. It works best when your opponent is deep behind the baseline and you are inside the court.
Disguise
Prepare exactly like your slice or drive. The later you reveal the drop shot, the more effective it is.
Soft hands
Open the face under the ball and soften the grip at contact, slowing the racquet to absorb pace.
Short and follow in
Finish short, then move forward to cover the reply.
- Use it from inside the baseline, not from deep behind it.
- Aim crosscourt or for the side where your opponent is furthest away.
- Prioritize height of two to three feet over the net.
- Follow it forward to cover the angle.
| Fault | Cause | Fix |
|---|---|---|
| Too deep | Too much pace | Soften the grip and slow the racquet. |
| In the net | Too cautious, face too closed | Open the face and lift. |
| Opponent reads it early | Different preparation | Disguise with your normal slice setup. |
Low Slice Rally
Develop a low, penetrating backhand slice that stays under the opponent's strike zone.
- Players2
- Time12 min
- EquipmentRope or string about 2 ft above the net (optional), basket of balls
How to run this drill
Setup: Both players at the ad-side baseline. Optional rope stretched about 2 feet above the tape as a 'ceiling'.
- Rally backhand slice crosscourt only.
- Every ball must clear the net but stay below the rope or imagined ceiling.
- Balls landing short of the service line count as errors.
- Play to 15 points, then switch to forehand slices.
Coaching cues
- Start the racquet above the ball
- Swing forward more than down
- Hold the finish with the face slightly open
Common mistakes
- Chopping steeply down so the ball floats
- Rotating the shoulders open too early
Progression: Allow topspin after three slices to practice changing spin and pace.
Slice Approach and Close
Approach the net behind a low slice and win the point at the net.
- Players2
- Time15 min
- EquipmentBasket of balls
How to run this drill
Setup: Player at the baseline center. Feeder at the opposite baseline with a basket.
- Feeder hits a short, low ball to the player's backhand.
- Player moves in and hits a slice approach down the line.
- Player follows the line of the ball and split steps at the service line.
- Play the point out live.
Coaching cues
- Stay low through the shot
- Keep moving forward through contact
- Split before the first volley
Common mistakes
- Slicing high so the passer gets a comfortable ball
- Stopping to admire the approach
Progression: Feed short balls to both sides so the player must choose topspin or slice approaches.
Drop Shot Touch
Develop the touch and disguise needed for an effective drop shot.
- Players2
- Time10 min
- EquipmentBasket of balls, 4 cones
How to run this drill
Setup: Use cones to mark a target zone from the net to about 6 feet back. Feeder stands at the opposite baseline.
- Feeder hits a medium-paced ball landing near the player's service line.
- Player prepares exactly like a slice, then hits a soft drop shot into the zone.
- Player follows the ball forward to cover the reply.
- Rotate after 10 balls; score the ones landing in the zone.
Coaching cues
- Same preparation as your slice
- Soft hands and an open face
- Follow it in
Common mistakes
- Hitting from behind the baseline
- Too much pace, so the ball lands deep
Progression: Play points where the drop shot is allowed only off a short ball.
GO OVER THE TOP
The Lob
The lob sends the ball high over a net player or buys time on defense. The defensive lob goes very high and deep; the offensive (topspin) lob is lower and dips quickly once it passes the net player.
Look like a pass
Prepare as you would for a passing shot or rally ball.
Open face or brush up
For a defensive lob, open the face and lift. For an offensive lob, brush steeply low to high with a topspin swing.
High finish
Finish high toward the sky. Then recover quickly.
- Aim for the opponent’s backhand side.
- Target the deep third of the court.
- Defensive lob: as high as necessary to recover.
- Topspin lob: over the reach of the net player.
| Fault | Cause | Fix |
|---|---|---|
| Lob lands short | Not enough lift | Swing up through the ball with more follow-through. |
| Lob sails long | Too much pace and not enough spin | Add more topspin or reduce pace. |
| Too low; smashed back | Hesitant swing | Commit to height. |
Overhead Turn and Point
Build the turn, pointing arm and footwork that make overheads reliable.
- Players2
- Time10 min
- EquipmentBasket of balls
How to run this drill
Setup: Player stands at the net in the ready position. Feeder stands at the service line and tosses lobs by hand.
- Feeder tosses a lob 2-3 steps behind the player.
- Player turns sideways, lifts the racquet behind the head and points the free hand at the ball.
- Player shuffles back and catches the ball with the free hand above and in front of the head.
- After 10 catches, hit overheads with the same preparation.
Coaching cues
- Turn first, then move
- Point at the ball with your free hand
- Get behind the ball so contact is in front
Common mistakes
- Backpedaling while facing the net
- Lifting the racquet late
Progression: Feeder tosses deeper lobs; player uses a crossover step to move back.
Touch the Net Overheads
Build repeatable overheads with recovery to the net between each.
- Players2
- Time12 min
- EquipmentBasket of balls, 2 cones as targets
How to run this drill
Setup: Player starts at the net. Feeder stands at the opposite baseline with a basket. Place cones in the deuce and ad corners as targets.
- Player touches the net tape with the racquet.
- Feeder lobs over the player's head toward the service line.
- Player turns, moves back, and smashes to a target cone.
- Player immediately runs forward to touch the net again. Repeat 8-10 balls.
Coaching cues
- Turn and shuffle or crossover back
- Free hand up as your sighting device
- Place it, don't kill it
Common mistakes
- Backpedaling
- Letting the ball drift behind the head
Progression: Feeder varies lob depth and direction; add a live point after each smash.
Scissor Kick Smash
Handle deep lobs with a jumping scissor-kick overhead.
- Players2
- Time12 min
- EquipmentBasket of balls
How to run this drill
Setup: Player starts a few feet from the net. Feeder at the opposite baseline hits deep, high lobs.
- Feeder lobs deep toward the player's service line.
- Player turns and moves back with crossover steps.
- Player pushes off the right (back) foot, rotates in the air, and makes contact.
- Player lands on the left foot, then recovers forward.
Coaching cues
- Turn early and get behind the ball
- Explode up off the back foot
- Legs switch in the air, land balanced
Common mistakes
- Jumping before getting behind the ball
- Leaning back instead of reaching up
Progression: Feeder alternates short and deep lobs; player must choose whether to jump.
TENNIS IS PLAYED WITH THE FEET
Footwork Patterns
Great strokes are useless if you arrive late or off balance. These are the movement patterns every player needs.
Split and first step
Split step as your opponent hits, then push off with a pivot or a crossover toward the ball. The first step is the most important.
Adjust and set
Big steps to get close, small steps to adjust, then set your stance: closed, neutral, semi-open or open.
Recover
Push off the outside leg and recover with shuffles or a crossover, ready to split again.
- Crossover step: the outside leg crosses over the inside leg for fast lateral coverage on wide balls.
- Side shuffle: for short recoveries and small adjustments, keeping your body facing the net.
- Open stance: feet parallel to the baseline; used for wide and fast balls, allows quick recovery.
- Closed stance: front foot steps across toward the sideline; common on one-handed backhands and slices.
- Recovery steps: after a wide ball, push off, crossover once, then shuffle back to center.
| Fault | Cause | Fix |
|---|---|---|
| Always late | Missing split step | Split on every opponent contact. |
| Off balance at contact | Lunging, no adjustment steps | Add small steps before the hit. |
| Slow recovery | Watching your shot | Recover immediately after the finish. |
Spider Run
Develop explosive change of direction and deceleration over tennis-specific distances.
- Players1
- Time10 min
- Equipment5 balls, a racquet, stopwatch
How to run this drill
Setup: Place a ball at each corner of the singles court, plus one at the T on the service line. Lay a racquet face-up at the center mark of the baseline.
- Start at the center mark.
- Sprint to the first ball, pick it up and return it to the racquet.
- Repeat for all five balls, in a set order.
- Record your time; rest 90 seconds and repeat 2-3 times.
Coaching cues
- Low center of gravity at each turn
- Decelerate with small steps
- Explosive first step out of each turn
Common mistakes
- Standing tall while turning
- Overrunning the balls
Progression: Hold racquet in hand and shadow a swing at each ball instead of picking it up.
Shadow Swings With Footwork
Rehearse split step, movement, stroke and recovery as one pattern without a ball.
- Players1
- Time10 min
- EquipmentRacquet
How to run this drill
Setup: Stand at the center mark of the baseline in the ready position.
- Split step.
- Shuffle or crossover to the forehand side and shadow a full forehand.
- Recover to the center with shuffles and split step again.
- Repeat to the backhand. Do 3 sets of 10.
Coaching cues
- Split, turn, swing, recover
- Small adjustment steps before the swing
- Hold every finish for one beat
Common mistakes
- Rushing through the pattern
- Skipping the recovery
Progression: Add forward movement for short balls and volleys and backward movement for overheads.
Crossover Recovery
Train the crossover step to reach wide balls and recover efficiently.
- Players2
- Time12 min
- EquipmentBasket of balls, 2 cones
How to run this drill
Setup: Feeder at the net with a basket. Player at the center mark. Place a cone 2 feet to either side of the center mark as the recovery zone.
- Feeder hits a ball wide to the forehand.
- Player turns, crosses over and hits crosscourt.
- Player pushes off the outside leg, crosses over once and shuffles back to the cones.
- Split step in the zone. Repeat 10 times on each side.
Coaching cues
- Crossover first for distance
- Push off the outside leg to recover
- Split as the feeder hits
Common mistakes
- Using only small shuffles to chase a wide ball
- Watching the shot before recovering
Progression: Feed randomly to either side so the player can't anticipate.
BE IN THE RIGHT PLACE
Court Positioning
Position is about angles. You want to stand in the middle of your opponent’s possible shots, not necessarily the middle of the court.
Bisect the angle
After hitting crosscourt, recover slightly to the side of center. After going down the line, recover further across, because you’ve opened up the crosscourt angle.
Through, not to
After an approach, follow the line of your shot and split step around the service line. Don’t stop in “no man’s land” between the baseline and service line.
Close in
Volley around six to eight feet from the net, shading toward the side you hit to.
- Against heavy topspin, step back a few feet to give yourself time.
- Against flat hitters, hold the baseline to cut down their time.
- Always split as they hit — position is useless if you’re moving the wrong way.
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