Rhythm – Rope Jumping – Crossing the Arms
Players jump rope with both feet together but cross and un-cross the arms as they jump. Training goal: This drill is d...
Footwork with Medicine Ball
This is a great drill to work on footwork and can be used as a warm up, as a way to strengthen or as a tool to......
Knee Lift with Rotation
The player stands straight and grabs the foot with both hands lifting the foot up while pushing the knee out....
Knee to the Chest Followed by Plank
The players pull one knee to the chest and then go into a plank. This is an ideal preparation for all low shots (low vol...
Partner-game: Touch the Toes
The players put their hands on their shoulders and try to step lightly on their partners’ toes. (The emphasis is on ligh...
Warm up with Partner – Follow the Leader forwards and backwards.
The players lower their center of gravity and touch hands in front of their chests. One player leads and moves mainly fo...
Warm up with Partner – Follow the Leader with Side Steps
The players lower their center of gravity and touch hands in front of their chests. One player leads and moves from side...
Warming up at the Net: Up and Back
One player is at the baseline and one at the net. The baseline player moves the net player up and back by mixing lobs wi...
Warming up: Z Drill
Players play from the baseline trying to keep the ball in play. One player hits only down the line and the other player...
Basic Speed – Fast Hands on a Box
Players sit and move their hands up and down as fast as possible drumming on a box. Training goal: This drill is designe...