Coach-tested tennis drills for every stroke and level — search, filter by skill or level, and open any drill for setup, step-by-step instructions, coaching cues, common mistakes and progressions.
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.
Heavy Ball Height Rally
Develop a high, heavy topspin forehand that lands deep.
- Players2
- Time12 min
- EquipmentRope or string stretched about 3 ft above the net (optional), basket of balls
How to run this drill
Setup: Optional: stretch a rope above the net between two poles. Players rally crosscourt from the baseline.
- Rally forehand crosscourt.
- Every ball must pass over the rope or a visualized height of 3 ft above the tape.
- Balls landing short of the service line lose a point.
- Play to 11, then switch sides.
Coaching cues
- Low to high swing path
- Brush up and through
- Wrap the finish over the shoulder
Common mistakes
- Flattening out under pressure
- Opening the face, causing balls to fly long
Progression: Add a rule: after three heavy balls, the player may attack a short ball down the line.
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.
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.
Toss and Catch
Develop a consistent toss.
- Players1
- Time5 min
- Equipment3-5 balls, racquet laid on the ground
How to run this drill
Setup: Stand in the serving stance. Lay the racquet on the ground in front of your front foot with the head pointing forward.
- Toss with a straight arm.
- Let the ball fall without hitting it.
- Check whether it lands on the strings.
- Repeat 20 times.
Coaching cues
- Lift from the shoulder
- Release around head height
- Hold the arm up after release
Common mistakes
- Flicking the wrist
- Bending the elbow
Progression: Toss and swing in slow motion, letting the ball drop afterward.
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.
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.
Approach and Volley
Train the full transition from baseline to net: approach, split, volley, overhead.
- Players2
- Time15 min
- EquipmentBasket of balls
How to run this drill
Setup: Player starts at the baseline center. Feeder stands at the opposite baseline with a basket.
- Feeder hits a short ball landing near the service line.
- Player moves in and approaches down the line.
- Player follows the line of the ball and split steps as the feeder makes contact.
- Feeder sends a passing ball; player volleys into the open court.
- Feeder lobs; player turns and hits an overhead, then returns to the baseline.
Coaching cues
- Approach down the line, follow the ball
- Split as the feeder hits, wherever you are
- Close forward after the first volley
Common mistakes
- Stopping to watch the approach in no-man's land
- Overhitting the approach shot
Progression: After the feed, play the point out live; the feeder may pass or lob.
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.
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.
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.
Ladder Split-Step Reaction
Develop fast feet and a well-timed split step and first move.
- Players2
- Time10 min
- EquipmentAgility ladder (or chalk lines), balls
How to run this drill
Setup: Agility ladder lying along the baseline. Partner stands a few feet in front of the end of the ladder holding a ball in each hand at shoulder height.
- Player does a quick-feet ladder pattern (two feet in each square).
- At the end, partner drops one ball.
- Player split steps and sprints to catch it after one bounce.
- Repeat 10 times with different ladder patterns.
Coaching cues
- Light, quick feet
- Split when the partner drops
- Explosive first step toward the ball
Common mistakes
- Looking down at the ladder at the end
- Slow reaction to the drop
Progression: Partner stands further back or only drops after a fake.
King of the Court
Play competitive points under pressure and practice sound decision-making.
- PlayersGroup
- Time20 min
- EquipmentBasket of balls
How to run this drill
Setup: One player (or doubles team) starts on the 'king' side. Challengers line up behind the baseline on the other side. Coach feeds from the side of the king's court.
- Coach feeds a ball to the challenger to start the point.
- If the challenger wins, they run to the king side; if not, they go to the back of the line.
- Only points won on the king side score.
- Play for a set time; the player with the most points wins.
Coaching cues
- Play percentage tennis
- Build the point before you go for it
- Reset between points
Common mistakes
- Going for winners off the first ball
- Rushing between points
Progression: Play doubles king of the court, or start points with a serve.
Serve +1 Pattern
Practice planning the serve and the first shot after it as a pair.
- Players2
- Time15 min
- EquipmentBasket of balls, cones for targets
How to run this drill
Setup: Server at the baseline. Returner at the opposite baseline. Cones mark a wide target in the service box.
- Server serves wide in the deuce court.
- Returner returns.
- Server hits the +1 forehand into the open court.
- Play out the point; repeat 10 times and switch patterns.
Coaching cues
- Plan the serve and +1 before the ritual
- Recover inside the baseline after the serve
- Hit to the open court
Common mistakes
- Not having a plan
- Hitting the +1 back to the returner
Progression: Add T serve plus behind-the-runner and body serve plus inside-out forehand patterns.
Two-Ball Short-Ball Attack
Recognize short balls and attack them with control.
- Players2
- Time15 min
- EquipmentBasket of balls
How to run this drill
Setup: Feeder at the opposite baseline with a basket. Player at the baseline.
- Feeder hits a deep rally ball.
- Player rallies it back crosscourt.
- Feeder hits a short ball near the service line.
- Player moves in, approaches down the line and follows in to volley.
Coaching cues
- Recognize short early
- Take the ball at the top of the bounce
- Follow it in
Common mistakes
- Overhitting the approach
- Retreating to the baseline after attacking
Progression: Play the point out live after the second feed.
Australian Doubles
Learn the Australian formation to take away crosscourt returns.
- Players3-4
- Time20 min
- EquipmentBalls
How to run this drill
Setup: Server's partner stands at the net on the same side of the court as the server. Two returners or one returner with a partner on the other side.
- Server serves from close to the center mark.
- Partner stays on the same side, covering the crosscourt return.
- Server moves to cover the open (down-the-line) side after serving.
- Play out the points, then rotate.
Coaching cues
- Communicate before every point
- Server moves immediately to the open side
- Net player looks for the crosscourt return
Common mistakes
- Server staying in place after serving
- Leaving the middle open
Progression: Combine with the I-formation and signals.
Poach and Signal
Practice poaching with hand signals and coordinated coverage.
- Players3-4
- Time15 min
- EquipmentBalls
How to run this drill
Setup: Server, net partner and one or two returners.
- Net player gives a hand signal behind the back: open hand to poach, fist to stay.
- Server serves.
- Net player poaches diagonally forward or stays.
- Server covers the open side.
Coaching cues
- Move diagonally forward
- Go when the returner commits
- Server switches on a poach
Common mistakes
- Poaching too early
- Server not covering the gap
Progression: Add fake poaches to confuse returners.
Two Up vs. Two Back
Practice volleying as a team and defending with lobs.
- Players3-4
- Time15 min
- EquipmentBalls
How to run this drill
Setup: Team A at the net; team B at the baseline.
- Feed from the baseline to start the point.
- Play out the point.
- Rotate after 10 points.
Coaching cues
- Move as a unit
- Volley down to the feet
- Lob over the net team
Common mistakes
- Partners splitting apart
- Hitting up to the net team
Progression: Team B may approach to the net.
Middle Ball Communication
Learn who takes the middle ball and how to communicate.
- Players3-4
- Time10 min
- EquipmentBalls
How to run this drill
Setup: Two players at the baseline. Feeder at the net.
- Feeder hits balls to the middle.
- Players call 'mine' or 'yours'.
- Hit and recover to position.
- Rotate.
Coaching cues
- Call early
- Forehand usually takes it
- Trust your partner
Common mistakes
- Both players going for the ball
- No call
Progression: Play points with balls down the middle.
Around the World
Fun group conditioning game that also rewards consistency.
- PlayersGroup
- Time15 min
- EquipmentBasket of balls
How to run this drill
Setup: Split the group into two lines at opposite baselines. Coach feeds the first ball.
- The first player hits the ball crosscourt and runs counterclockwise to the back of the opposite line.
- The next player in line on the other side returns the ball, then runs.
- Miss and you're out.
- When two players remain, play a short tiebreak.
Coaching cues
- Hit safe, then run
- Keep the rally going
- Stay alert in line
Common mistakes
- Hitting too hard
- Running into the court
Progression: Add rules: crosscourt only, or backhands only.
Interval Court Sprints
Build tennis-specific anaerobic conditioning.
- Players1
- Time15 min
- EquipmentCourt lines, stopwatch
How to run this drill
Setup: Start at the doubles sideline.
- Sprint to the singles sideline, center line, far singles sideline and far doubles sideline, touching each line and returning to start each time.
- Rest 30-45 seconds.
- Repeat 6-8 times.
Coaching cues
- Low turns
- Explosive starts
- Controlled breathing during rest
Common mistakes
- Rest periods too long or too short
- Upright turns
Progression: Reduce rest time gradually.
Medicine Ball Rotational Throws
Build rotational power for groundstrokes.
- Players1
- Time10 min
- EquipmentMedicine ball (2-4 kg), a solid wall
How to run this drill
Setup: Stand sideways to a wall, about 3 feet away, in a forehand stance.
- Load into the back hip with the ball at hip height.
- Rotate the hips and shoulders to throw the ball into the wall.
- Catch and repeat.
- 10 reps each side, 2-3 sets.
Coaching cues
- Hips first, then shoulders
- Arms stay long
- Stay balanced
Common mistakes
- Arm-only throwing
- Rounded back
Progression: Add a step into the throw.
Hand-Ball Catch
Teach young players ages 5-10 to track the ball, move their feet and catch after a bounce.
- Players2
- Time10 min
- EquipmentRed low-compression balls
How to run this drill
Setup: Partners stand facing each other on a short court or across a line, about 10 feet apart.
- Partner tosses the ball underhand so it bounces once.
- Player moves and catches after one bounce, with two hands at first.
- Count catches in a row as a team.
- Progress to one hand, then to catching with the hitting hand only.
Coaching cues
- Watch the ball
- Soft hands
- Move your feet to the ball
Common mistakes
- Grabbing at the ball
- Standing still and reaching
Progression: Catch the ball with a cone or after it bounces over a low line.
Wall Rally Challenge
Build consistency, footwork and ball control.
- Players1
- Time10 min
- EquipmentWall, low-compression balls
How to run this drill
Setup: Stand 10-15 feet from a wall. Use red or orange balls for kids.
- Hit gently against the wall.
- Count consecutive hits.
- Try to beat your record.
Coaching cues
- Ready position
- Contact in front
- Recover after each hit
Common mistakes
- Hitting too hard
- Standing still
Progression: Alternate forehand and backhand.
Traffic Light
Fun movement and reaction game for ages 5-8 that builds balance and listening.
- PlayersGroup
- Time10 min
- EquipmentThree colored cones or cards (red, yellow, green), racquets and balls
How to run this drill
Setup: Kids stand on the baseline, each balancing a ball on their racquet strings.
- Coach holds up green: kids walk or jog forward balancing the ball.
- Yellow: kids slow down and walk carefully.
- Red: kids stop and freeze in a ready position.
- Anyone who drops the ball goes back to the baseline.
Coaching cues
- Watch the coach
- Soft hands
- Balanced ready position on red
Common mistakes
- Running too fast
- Not watching the signal
Progression: Add side shuffles or split steps as commands.
Balloon Tennis
Develop hand-eye coordination with a slow-moving 'ball'.
- Players2
- Time10 min
- EquipmentBalloon, short racquets
How to run this drill
Setup: Two players with racquets and a balloon in an open space.
- Hit the balloon gently back and forth.
- Keep it in the air.
- Count the number of hits in a row.
- Try forehand and backhand.
Coaching cues
- Watch the balloon
- Soft hands
- Move feet under it
Common mistakes
- Swinging too hard
- Not moving
Progression: Switch to a red ball with a bounce.
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