High-Intensity Groundstrokes & Footwork
Objective: Increase stroke power, consistency, and movement efficiency.
Warm-up: Fast footwork drills (ladder drills, sprint-stop exercises).
Groundstroke Precision & Power:
Drill: Depth Challenge β 80% of shots must land past the service line.
Drill: High-Tempo Rally β Rally at match speed with minimal errors.
Footwork & Recovery:
Drill: Side-to-Side Baseline Sprints β Shadow strokes while moving laterally.
Drill: Drop Shot & Recovery β Drop shot, sprint forward, hit, recover quickly.
Point Play: 3-ball sequences (deep, wide, attack).
Match Play & Tactical Development
Objective: Apply advanced tactics in match situations.
Tactical Point Play:
Drill: Pattern Play (Inside-Out, Cross, Down-the-Line) β Work on dominant patterns.
Drill: Pressure Points β Simulated match pressure (e.g., deuce/ad points).
Mental Toughness & Match Situations:
Drill: Comeback Scenarios β Start down 0-40 or 2-5 in a set.
Drill: Tiebreaker Battles β Play best-of-3 tiebreaks under pressure.
Full Match Play & Analysis
Record matches for self-review and strategy adjustments.
Identify strengths and weaknesses.
Net Play, Approach Shots & Transition Game
Objective: Improve net skills, approach shots, and offensive play.
Net Play & Reflexes:
Drill: Fast-Hands Volleys β Close-range rapid-fire volleys.
Drill: Reflex Volleys at the Net β Quick reaction volleys.
Approach Shot Strategy:
Drill: Attack & Volley β Approach shot, split step, volley finish.
Drill: Passing Shot Defense β Opponent tries to pass, net player defends.
Point Play: Short-court to full-court transition games.
Advanced Serving & Return Tactics
Objective: Develop serve accuracy, power, and return strategies.
Serving Drills:
Drill: Serve to Quadrants β Aim for four serve targets (wide, body, T, deep).
Drill: First Serve Power / Second Serve Spin β Focus on controlled aggression.
Return of Serve Focus:
Drill: Deep & Aggressive Returns β Return deep to push opponent back.
Drill: Chip & Charge β Slice return and rush the net.
Serve + First Ball:
Drill: Serve + Attack Pattern β Serve, hit deep, follow up with an aggressive shot.
Point Play: Serve and return game (server vs. returner to 11 points).