Theme: backcourt technique
PRIMARY OBJECTIVE:
Improve hand skills, get a feel for hitting
SECONDARY OBJECTIVE:
Serve technique (consistency) (watch our video "How to improve your first serve")
MAIN SESSION 1 HOUR:
• 10’: Rally in the service boxes without accelerating the ball or broadening the playing area. Keep control of the ball. Must stay balanced over both feet for all hits.
• 10’: Place a target on the service line (ball pyramid, ball box, etc). Rally in the service boxes diagonal of each other (deuce court) without accelerating the ball, but aiming at the target. Keep control of the ball. 3-point match. Must stay balanced over both feet for all hits.
• 10’: Do the same exercise as before in the ad court.
• 10’: Rally in No Man's Land (5-metre wide area) with a target 2 meters in front of the baseline. 3-point match. Focus on footwork while hitting. Hit every ball by taking two steps forwards before returning to the starting position.
• 10’: Serve in the two diagonals. Concentrate on transitioning between the starting position to the hitting position. Keep as relaxed as possible while staying completely balanced.
• 10’: Play full-out. Play the point from the serve.
