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Cardio Tennis Drills – Table of Contents Section II – WARM-UP Drills 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13.

Bounce Hit Forehand Partner Catch with Shuffle Step Ball - Racquet Exchange Volley Up and Over Three Volley Across Diagonally Mini Tennis Up and Over Jog High Knees and Split Step Merry Go Round Box Run Line Touches Burglar Drill Jumping Jacks Free Style Swim Torso Twist

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Section III – DRIILL BASED Drills 4. Volley Catch

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5. 6. 7. 8. 9. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.

Backhand Volley Catch Approach Poach Overhead Tap the Net Bryan Brothers Cooperative Volley Live Ball Two Balls Across the Baseline Poaching and Switching Serve and Volley Thigh Burner Drop Shot Drill Set Up Put Away Volley Run For the Lob Mid Court Crusher Approach and Volley Field Day Double Windshield Wiper Baseline 3 Volley Across

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Section IV – PLAY BASED Drills 10. 1. 2. 3. 4. 5. 6. 7. 8. 9. Star Wars Consistency Rally Double Tap at the Net Charging Points Net to Baseline ` Triples 2 Back vs. 2 Back Terminator Down the Line Forehand Passing Shot Drop Shot Me

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10. 11. 12. 13. 14. 15. 16.

Half Court Serve and Volley Poaching Recovery Channel Adios Rainmaker Red Rover Intense

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Section V – COOL DOWN Drills 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Volley Ball Tennis Consistency Volley Partner Volley Service Drill Double King of the Court with Serves Doubles Tiebreaker Bobsled I Did It Team Serving Serve Progression

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They exit quickly and run through the ladder before returning to the opposite line Beginner players hit forehands off both sides . jog to the service line and do a "bounce hit" forehand 3. Players grab a ball from the basket.Bounce Hit Forehand 1. Players form 2 lines at the baseline with the basket in between 2.

Line up players as partners on a doubles sideline with a foam ball 2. Be creative.Partner Catch with Shuffle Step 1. use 2 balls. Players shuffle step to the opposite doubles sideline as they bounce catch the ball to each other 3. turn it into a competition . catch out of the air.

Player 2 tosses the ball underhand to player 1 so 1 can hit the ball off a bounce 4. then they back pedal to the service line and repeat. Player 1 has a racket. Player 2 a foam ball 3.Ball and Racquet Exchange 1. both players are moving forward as this is happening Both A and B meet at the net and exchange the ball and racket. Players partner up across the net from one another at the service line 2. . 1 hits the ball cooperatively so 2 can catch it.

All balls should be taken out of the air. Can also be used as a cool down exercise. Instead of volleying it right back the player bumps it up to himself and then volleys it back over. Two rows of 3 players each face off across the net. This is a cooperative exercise for more skilled players to learn control and how to put under spin on the ball. 4.Volley Up and Over 1. no bounce. Player hits ball cooperatively to their partner so they can take it out of the air as a volley. . 3. 2.

3. 2. Player then exits to the right. First player approaches the net and split steps and takes first volley.Three Volleys Across 1. goes through the ladder and behind the baseline around to the end of the line as the second player begins. On the opposite side. then moves to the right again to receive the third volley. the players form a line in the ad alley to the service line. then moves to the right to receive the second volley. . The pro is feeding from a basket behind the T.

Mini Tennis Up and Over 1. 2. Players hit the ball so that it will first bounce in front of the player that they are hitting to. 3. Two rows of 3 players each face off across the net standing just behind the service line. . Receiver then bounces the ball up so that it will bounce on the court in front of them before they hit the ball back.

run to the baseline with back kicks then split step. Pro is in front of the students facing the net as well. 3.Jog High Knees and Split Step 1. Pro demonstrates as students follow. get in rhythm with the music! . 4. Students are spread out on the baseline facing the net. Turn around. racquet in hand. 2. high knees to the net then split step.

Merry Go Round 1. 2. racquet in hand. 3. Upon the coache's direction. Players and coach form a big circle. they all shuffle clock wise to the music. . The coach then changes directions alternatinig clock wise and counter clock wise to keep the players on their toes.

Player B starts at the net on the ad side. Variation: at the end of the warm up. .Box Run Line Touches 1. No ball is being played. 3. on the deuce side racquet in hand. Player A is to run to the singles side line and touch the line. then run to the center line and touch it back and fourth for twenty seconds. three to four other players behind player B. Player A starts at the net. you can make it a competition counting who can touch the most lines in 20 seconds. Other players run the same pattern simultaneously. three to four players are directly behind player A. 2.

2. 4. Their racquet is at their feet laying on the ground with no balls on it. 5. The coach's racquet is on the ground in the middle of the court with 18 balls on it. each player runs to the coach's racquet or they can "steal" a ball from someone else’s racquet. .Burglar Drill 1. The winner of the game is the first person to gather 3 balls on their racquet. 3. Players are spread out to all corners of the court. Upon direction from the coach.

The coach and players are spread out on one side of the court. They all do jumping jacks to the beat of the music. . 2.Jumping Jacks 1.

They all do big arm circles imitating a free style swimmer to the beat of the music. The coach and players are spread out. Variation: see which one of your students has the coordination to have one arm circling forwards and one arm backwards. 2. 3. .Free Style Swim 1.

4. . 3. The coach and players are spread out.Torso Twist 1. They join hands in front of them imitating a ready position. Twist the torso to the left then to the right to the beat of the music. Great for back and upper body warm up. 2.


If you have more than 6 players have them run through the ladder after catching the balls . Player exits. Pro feeds two balls to each player as they move across the service line 4.Volley Catch 1. Player will catch ball with their hands simulating "volley" technique 3. Players line up single file off the side of the court near the service line without a racket 2. simulating a "fitness" lunge 7. Emphasize "diagonal power" with the legs. drops ball into a basket and runs back into line 5. It doesn't matter if the player catches with left or right hand 6.

Great way to learn the backhand volley "without "teaching" 2. The player will "catch" the ball in the non-dominant hand.Backhand Volley Catch 1. The players dominant hand is holding the racket. Set up the drill just like volley catch except the player will have a racket 3. The wrist and racket should not break contact . The racket is resting on the players non-dominant wrist below the racket head 4.

He exits quickly and off the same side and runs through the ladder before returning to the end of the opposite line The pro feeds the next ball to the other line in quick succession. first ball is short (approach) and the second a volley feed (poach). Pro feeds a 2 ball sequence to each player. 4.Approach Poach 1. After the player hits the approach he moves in a diagonal movement across the center line and volleys the second ball out of the air. Players form two lines at the baseline 2. 3. .

the lines are formed at both net posts 2.Overhead Tap the Net 1. . after the player hits the overhead he must sprint forward and "tap the net"and immediately begin backpedaling for the next lob 3. Two players start in the volley position. The pro double feeds a challenging lob. The pro feeds each person 3 balls and then they rotate If you have larger numbers set up the ladders at the baseline and have the players run through before returning to the opposite line.

They cooperatively reflex volley the ball as they both move to the opposite sideline. Players stand across the net from one another about a foot inside the service line close to the doubles sideline 2. When they get across the court. they will run back to the end of the line and repeat .Bryan Brothers Cooperative Volley This drill requires a high level of volley skill 1.

The pro calls the score and challenges the players with the feeds according to the level of player: lobs. no matter what the count is. 1. 3. Play best out of 3 points. 5. The point is played out and anything goes. The Pro feeds to the challengers and informs the players where the first ball must be hit to be considered good. the pro immediately feeds in the next ball so that the point never ends. Alternate the feeds in for doubles. 4. line drives or by putting the ball in the racquet of the challenging side players as needed by the pro to keep things moving and the sides will change frequently. . The game differs from king of the court because as soon as the ball dies (winner or error). A clean winner hit by the challenger automatically takes over the champion side. For example if playing in the typical one up one back doubles the pro can say the first ball off the feed must be hit cross court. LIVE BALL. so that each player gets their fair share of hits. thus the name. 2. dropshots.Live Ball "King of the Court on Steroids" can be played as single or doubles: begin with a Champion side and a Challenger side. If the challenger side loses 2 points in a row they are out.

. Repeat double feed.Two Balls Across the Baseline 1. Player 1 hits the 1st feed down the line and exits to the end of the line. 3. the players form a line on the ad side behind the baseline. The pro is double feeding from a basket behind the T. Player 1 is behind the baseline on the deuce side and player 2 is behind the baseline on the ad side. 2 & 3 hit and rotate so that 3 & 4 are in position for next double feed. On the opposite side. 4. Player 2 hits 2nd feed down the line and moves to the position that player 1 vacated. 2.

Player 1 switches. 2. Player 1 stops at the service line while player 2 goes all the way to the net position. Players rotate outside go through the ladder and players 3 and 4 take their turn. the players form 2 lines at the baseline. 4. his partner 2 charges the net. .Poaching and Switching 1. 3. Player 1 on the deuce side. Pro feeds second ball back to 1 which 2 intercepts with a poach. The pro is feeding from a basket behind the T. Pro feeds a volley to player 1 who is now volleying from service line on ad side. On the opposite side. As player 1 hits the shot. The pro feeds an approach shot to player 1. 2 is on the ad.

3. 4. go through the ladder and go to the end of the line.Serve and Volley 1. 5. The pro stands on the opposite side of the net in the center.3 and the first two players serve at the same time. 2 lines starting from the baseline. Pro counts 1. Pro double-feeds 3 volleys. 2. Players exit on the outside. . Then they run to the net. Next two players are up. 1 overhead.2. 8 players.

Each player starts from the service line. Six players on the court at the service line. . 2. 3. One maybe two steps inside the service line. Players 1& 2 hit volley volley straight ahead. then step into their next volley. then recover behind the service line and split step before their partner makes contact.Thigh Burner Volleys 1. Players 5 & 6 volley volley from the center line.They are to step into their volley. Players 3 & 4 volley volley from the opposite doubles alley. Pro is free to move about. from the doubles alley.

2. Players 1 and 2 run to their drop shot straight ahead and hit a drop shot back. The pro double feeds a drop shot. the players form 2 lines at the baseline. On the opposite side. Both players exit on the outside and back to opposite side of the baseline from where they began for player 3 and 4 to take their turn.Drop Shot Drill 1. The pro is feeding from a basket behind the T. . 3.

3. 2. the players form 2 lines at the service line. deep down the line (on target). The pro is feeding from a basket behind the T. The second volley. Pro double feeds 2 volleys to player 1 and 2.Set Up Put Away Volley 1. On the opposite side. hit closing in to the net. . is to be hit short cross court. The first volley is to be hit from the service line. Both players exit on the outside then switch lines.

the 2nd team.Run for the Lob 1. the first team and 4 players at the other net post. 3. hit it back with a lob then run back to their respective net posts for 3 and 4 to take their turn. 1 and 2 run to get their lob. 4 players at one net post. Pro Double feeds a lob down the line. . The pro is feeding from a basket behind the T. They leave their respective net post and position themselves at the net. Then switch net posts. 2. 4. First team to make 15 lobs in the court wins. Players 1 and 2 are first.

2. The players step in and hit a power shot. Two lines of players feeding in from opposite corners of the base line. facing the players. located in no man's land. 3.Mid Court Crusher Working on power. . 1. on putting the ball away. The pro hand feeds a ball to player one's forehand and another to player two's backhand. hit the ball high or on the rise. The pro is on the same side of the net as the players. As they exit to the outside. they have to go around a cone place ten feet inside the base line.

Approach and Volley 1. The pro is on the opposite side feeding from the middle of the court. 3. The pro feeds an approach and then a volley to both players at the same time. 2. . Both players exit on the outside for two new players to come in.

4. 2 lines of 3 players at the baseline.Field Day 1. Players 1 and 2 try to catch balls out of the air or off the first bounce. Pro is double feeding from the side of the court to the baseliners. 5. Once a player catches 3 balls they switch with the baseliner whose ball was caught last. 2 players 1 and 2 on the opposite side of the court in the "field" without a racquet. The 2 first baseliners hit one shot each then rotate out on the outside to switch lines. 2. . 3.

2 players are at the baseline. The pro double feeds from the T. 4. 2. Pro double feeds them a forehand starting with player 1's forehand then double feeds them a backhand starting with player 2's backhand. 2 on the ad side. 1 is on the deuce side. For more intensity. increase the pace and widen the feeds as desired. 3.Double Windshield Wiper Baseline 1. 5. . Feed a total of 4 balls per player then the players exit outside and the next players come in.

Player 1 hits 3 consecutive volleys across the court to the opposite doubles alley. The first player exits on the outside. player 2 hits their first volley. runs around the baseline and back in line. . 4. On the opposite side of the net. The Pro is double feeding from the T. 3. one line of players are in the doubles alley on the ad side at the net. 2.3 Volleys Across 1. 5. For the drill to move fast. as player 1 hits a 3rd volley.


Whoever wins the point gets to stay in and bring in a team mate 6. they score a point 10. When the whole team is on the court and wins. Pro feeds ball and a singles point is played 5. The singles player always gets the alleys and of course the side with 2 or more can only hit into the singles court 9.Star Wars 1. Beginners play from the service line 3. Teams start on opposite ends of the court in a single file line 4. Now it is 2 vs 1 8. The player who loses the point goes to the end of the line and a new teammate takes his spot 7. After scoring all players exit and the last player in starts the next point . Great game for 6-8 people 2.

he is replaced by player 5.6. . 2 players on each side at the baseline rallying down the line. You'll constantly have players hitting and four players running around the court to find their turn on court.Consistency Rally 1. 2 balls going on at the same time. When a player misses.7 and 8 waiting.2. 2.3 and 4 on court. 4 players 1. The next player who misses is replaced by player 6 and so on. 4 players 5.

then players rotate ends of court. 6. Pro feeds short ball to baseline challenger. 4. Challengers tap the net after each point. Challengers must win 2 out of 3. 5. player must approach and play point. Pro feeds ball during full court rotation. 3. 2.Doubles Tap at the Net 1. If challengers lose. Baseline players are champions. then half court circle rotation. .

2. . Total of 8 players: 2 players at the baseline on one side. When a point is over the players rotate outside for the next players to come in. centered on player 1 and 2's side of the court. 1 feeds a deep shot to 5 down the line and charges the net. Same on both sides. 1 & 2 grab a ball from the basket. Both players finish the point up close.Charging Points 1. close to the back fence. 5 takes the deep ball out of the air. & 2 in the back waiting. 3. The basket is placed. Players play on half court straight ahead so 2 balls are going on at the same time. 2 & 6 do the same on their side of the court. Pro is free to walk around and give feedback.

2 receives and plays the point out down the line with 4.3 & 4 switch with the players who where doing footwork drills. 2 baseliners 1 and 2. 7 & 8 are now at net and 5 & 6 at the baseline. 4. 1 receives feed from the pro then plays the point out down the line with 3. The pro is feeding to the baseliners from no man's land behind the T. As points end. 2.Net to Baseline 1. . 3.2. 3-4 minute rotation then players 1. the pro feeds the ball for continuous play. For the next rotation. and 2 net players 3 and 4. 4 players are on court &4 players are sidelined doing footwork drills. 5.

Circle rotate each point. 2. 3. Good to practice rotation without ball first. then switches the feed to the other team. 4. 1. play game to 7 or 11. Recommend using| transition ball. . then switch to backhands.Triples Great game for 6-10 players. 5. Pro feeds one team the whole game. Encourage players to backpedal from net to baseline rotation. Do wide forehands for a game. Players start with 1 at the net and 2 at the baseline.

then anything goes. 4. Great for 6 or more players. 3.2 Back vs 2 Back 1. Play points to 7 or 11. Whoever makes a mistake rotates out. Players start each point form the baseline. Pro can feen alternate feed from team to team or can feed one side the whole game. 2. .

all players circle rotate. 2. 3. 4th feed is a lob. 5. players retreat and play point. Players start with 3 players at the baseline. 4. 4.Terminator 1. play point. Great for 6 to 10 players. 2nd and 3rd feeds are volleys with all 6 players at the net. After 4 point sequence. . Pro feeds high midcourt ball. all players move forward to take it out of the air.

Pro is off court. . First team to 20 wins then the teams switch sides. 2 runs toward the net & splits steps. 3. Player 2 reaches for the Volley and the point begins.Down the Line Forehand Passing Shot 1. ad side with a basket. Pro feeds wide ball to deuce side of 1's forehand 1 sprints to the ball. One line on the opposite side of the net starting in no man's land on the deuce side. 1 & 2 quickly get to the back of their line for 3 & 4 to play. 2. 4. Player 1 is at the baseline starting from the doubles alley on the ad side. After the point is over. Player 1 then hits a forehand passing shot down the line. 3 players waiting on the side.

Play the point out. Pro is on a side with a basket. 5. Player 2 runs to 1's drop shot and the point starts. One line at the center at the baseline on one side. 4. gets the drop shot and drop shots back. .Drop Shot Me 1. Pro feeds a drop shot to player 3 and so on. 3. The Pro feeds a drop shot.. one line at the baseline on the opposite side. As 1 and 2 exit the court. Player 1 sprints to the net. 2. 6.

he gets balls from the basket and waits his turn to serve on the other half of the court. 4 to 6 servers on the other. If he wins a second point. 3. Servers serve straight ahead and avoid serves toward the T because receivers may run into each other. The pro is free to move about. 4. . 2 receivers on one side. 5. the basket is centered at the back fence. The doubles alleys are good. the server get to replace that receiver. The losing receiver gets balls from the basket and waits for his turn to serve. 2. Any time a server loses. If a server wins a point. Servers serve and volley on half court and play the point out. he get to play another point.Half Court Serve and Volley 1.

Pro is free to move about. As 1 & 2 hit back and forth. 2. . A green spot is placed at the net position in the center of the half court. Six players on court. this time 3 tries to poach forward and get back to the red spot.Poaching 1. On one half of the court 2 players 1 and 2 hit straight ahead from the baseline while 3 tries to poach their shots. Explanation: Player 3 is at the net on the doubles alley line on the same side with player 2. 1 & 2 continue their rally. A yellow spot is placed at the net position on the other side of the half court. closes in towards the green spot then switches backing up to the yellow spot. 3. A red spot at the net position on the doubles alley line. 3 steps in for a volley.

Recovery Channel 1. Four players doing footwork drills four players on court or use two courts for your eight players to spread out. 2. Four players on the court hitting back and forth down the line. 3. A target, such as a round spot is place at the center mark at the baseline on both sides of the court. 4. Players are to recover and touch the target between each shot. 5. Alternative, same drill cross court.

Adios! For 4-6 players This is a competitive volley game were all 4 players start at the service line, 2 on each side. 1. The pro feeds from behind the service line in the center of the court. 2. As soon as the point begins the 4 players move forward and the point is played in a reflexive volley style. 3. When a player makes a mistake they have an "error". 4. Two errors and "adios", that person leaves and the person waiting at the net post jumps in and takes their spot. Everyone goes back to zero.

Rainmaker Great for 4-5 players This is a full court singles game where the champion is on one side and the challengers on the other side. 1. Pro positions himself on same side as challengers and feeds to champion, a full court singles point is played. 2. If the challenger wins he stays in and plays a second point, if he wins both points he runs to the other side to take the champions spot while the pros feeds a high lob for him to chase down. 3. If the challenger loses the first point he goes to the end of the line.

the player left at the net needs to cover the middle until his partner gets over. Participants play as a team but rotate as individuals. How you start determines the direction of circle rotation. 3. If the baseliners lose. the lead person goes to the end of the line. Baseliners are the challengers. Doubles circle rotation with 2 at the net vs. If the baseliners win "red rover goes over". 6.Red Rover 1. 2 at the baseline. 5. Pro starts the point with a running FH or BH. The pro does not wait for the players to rotate but quickly feeds next ball. 7. If it's full circle rotation. . 2.

lobs (if they are at the net). 5. etc. (4-6 on each side) 2. 4. The point is played and anything goes.: drop shots (if they are at the baseline).e. 6. Make sure players who are waiting are near back fence for safety. can be played singles style with 4-7 players or doubles style with 8-12 players. If a team is "dominating the point" the rule is forced rotation after winning 3 in a row. .Intense Fast paced game for advanced players. Pro feeds non-courtesy feed from net post i. 1. Losing team exits immediately and pro feeds in next ball to winning team as quickly as possible. Players line up at both baselines as doubles teams. 3.


but no more three times before hitting the ball over the net. Three to four players on each side of the net.Volley Ball Tennis Cool down while having fun and practice setting up you partner 1. The pro is free to walk around and encourage players. 4. 2. Players must pass the ball to their partners. . 3. Players should use a transition ball.

4. One line down the middle with lead player standing between the net and service line. at the net in the center with his basket. 3.Consistency Volley Work on consistency volleys as well as movement forward. The first player hits one volley back to the pro then quickly rotates off the court through the ladder and back in line. Pro is on the opposite side of the net. The pro starts with a feed. Can use a spot on the court where the players are starting the line. 2. Teamwork 1. .

Cooperative reflex volley drill with partner. 3. Great for 6-8 players.Partner Volley 1. 2. . For variation you may have them both move to the net and then back to the service line without stopping the drill. can do a circle rotation every few minutes for partner variety and movement.

work on your serve. . 1. 3. four players getting balls out of the basket. You can use targets for servers to hit.Service Drill Cool down. You can use spots on the court to determine each players' position for their serves. 2. Attempt to serve while still out of breath from the cardio work-out. Four players spread out on the baseline. Each player serves three balls then rotate out to get balls and leave room for the next four players to serve as well.

Receivers are king. Player 1 serves from the deuce side and plays the point out with his partner in doubles.Doubles King of the Court with Serves 1. Players 3 and 4 come and take their turn. If the serving team loses 2 points they get back in line. The serving team has to win 2 points to replace the kings. A serving doubles team and a receiving doubles team. First receiving team to win 15 king points. Then Player 1 plays another point from the ad side. Alternate servers for the points to come. . 2. 3. wins. If the score is 1-1 after the first two points then player 1 serves a 3rd point.

4 play 2 tie-breaker points. Have all 8 players split into doubles team and play a tie-breaker of doubles. . If you have access to 2 courts.2. If you are on one court. Have the two alternating doubles team ad up their points against the one team. 2. If you have 6 players.Doubles Tiebreaker 1. You can have 1. then and 8 play 2 tie-breaker points until the tie-breaker is over then winning team vs winning team. With 8 players play tie-breakers with 4 players on court and alternate teams every two points.

players hit only one ball and then run to the back of their own line. 1. . The pro feeds the ball in to either team. The game is won either by making the entire opposing team have to sit or by hitting the other bobsled. As players miss they must sit on the ground with the first player sitting down just inside the service line. 3. 2. The opposing team tries to hit the bobsled as those players bob and weave to avoid incoming balls. 4.Use foam ball Two teams of at least 4 players are in single file line at their respective baselines.Bobsled For 6-8 players . As more players miss they must join their bobsled.

. When a challenger wins a total of 3 points they yell. Short court game with 2 mini tennis points going on at the same time. Players play one point. 3.I Did It! For 4-6 players 1. 2. "I did it" and they take the champions spot. win or lose. and rotate.

the other team in position to serve to the add court. Two teams of at least 4 players start at the baseline in a single file line. Pro starts the game. . 3.Team Serving 1. Eliminate your pile of balls first and your team wins. One team in position to serve to the deuce court. 2. Each team has a pile of 7 balls in their alley about as far back as no-mans land. The players serving one at a time take turns serving. The ball cart is located in no-mans land. he gets to get a ball out of the pile to give to his team mate for the next serve. If he misses he gets the ball out of the basket. 4. If the player makes the serve.

as they progress bring them to the service line. 4 players across parallel to the net 2. Player tosses ball up and uses the wrist to hit "the serve" Rotate the players after every hit. Players is turned to the right (for a right handed player) racket is above the head and tossing arm is close to the racket 3. Let players stand about 3 feet from the net.Serve progression Great way to introduce the serve without "teaching" 1. .