Although our 7-year-old player had been playing for 90 minutes before the screening in this workshop, she was unable to lift her leg sideways while lying on her stomach during the gluteal muscle screening. This important muscle, which is responsible for straightening and stretching the body, was therefore not activated. Despite previous tennis training. This should give us coaches pause for thought. This muscle needs to be activated with this exercise before training and also before warming up.

Mia couldn’t let it go. She practiced during her lunch break and, before the big players took part in the workshop, she wanted to demonstrate her progress (see video). A big bravo for this ambition.

Silvester

The children throw a ball to each other at the same time. The ball should fly straight ahead (i.e. down the line) and must not bounce on the floor at first. When the children have picked up a rhythm, the coach changes the task by calling out “floor”. Now the children should throw the ball to their partner across the floor.

Coordinated Play: A Ball Tossing Game for Children

Thanks to Max Kuberczyk, athletics coach of the Baden Tennis Association

Even when catching and throwing, you can learn to throw in clearly defined directions. Both hands are used. The children throw a ball to each other at the same time. One side should throw down the line, the other crosscourt.

Correction:

It is important that the kids also throw in clearly defined directions, so crosscourt really means throwing diagonally so that an angle is created. And down the line means straight ahead. The balls must be caught on the side, not in front of the body.

Thanks to Max Kuberczyk, athletics coach of the Baden Tennis Association

Press CC for English subtitles

MoStabi (Mobility and stability combined = MoStabi) training with integration of the joint planes and movement alignments optimizes, activates, improves your mobility and stability, your balance (increases spatial sensation), prevents sports and everyday injuries and also offers a coordinatively more demanding training experience.

By doing the MoStabi exercise (functional whole body exercise) in the sagittal plane while standing, you mobilize and train the areas: Neck, shoulder, hip, thigh, front and back, buttocks, abdominal and back muscles. 

• Take an upright hip-shoulder width stand.
• Shift your weight to a standing leg.
• Bend your standing leg slightly (take a stable stand).
• Bend the straight upper body forward and move the other leg to reach (standing leg bends more) backwards.
• Tap the floor with the tip of your foot at the back.
• Bring the back leg forward.
• Overstretch your hips (bow tension) and tap the floor with the tip of your foot on the front (also within reach).

Repeat the procedure several times and then change the supporting leg.

To intensify the exercise when stretching forward (bow tension) lift the arms in a high position and when the leg moves backward stretch both arms backward as well.

4-8x each

The players move as quickly as possible between both cones following a figure 8.  The coach can call for changes in direction any time.  10 to 20 seconds per series is recommended.

The more information the children receive from their environment, the freer and better they can move around. In order to improve peripheral vision (3D view with opponent, ball, space) and to be able to orientate themselves well, it makes sense to prepare their eyes for the training. This is part of a modern warm-up program.

In the first eye-jump exercise, the index fingers of both hands are held in front of the head at the top and bottom (distance approx. 30 cm) and the eyes are to quickly fix the index finger at the top and bottom in quick succession. In the second “near-far” exercise, the thumb is held up with the arm stretched out in front of the eyes (level nose tip). Then, in quick succession, a point in the distance and then the thumb is fixed.

Note:
The children should be relaxed, keep their head straight and stand upright.

Tennis players have to react and change direction quickly.  This drill will help them improve this skill.

This drill forces players to move in every direction needed on the court:  Forwards, backwards, sideways and diagonally. The coach yells the color of the cone, that the player needs to touch. The player runs and touches that cone. After three cone touches the coach will toss a ball and the player will run and hit it over the net. The goal for the player is to execute the groundstroke in balance and with solid technique.

The children lie on their stomachs on the mat. The hands are placed under the forehead, and the gaze remains directed downward. A cone is placed to the side next to the body at first. If the exercise can be performed more challengingly, a Blackroll is used instead of the cone as a higher movement obstacle.

From this position, one leg is lifted and guided sideways over the cone or over the Blackroll. The leg is placed at about hip height or held briefly in the side position. Then the foot is lifted again in a controlled way and the leg is guided back to the starting position.

It is important that knee and foot lift off at roughly the same time. The leg should not be dragged along the floor. The head stays down, the hands remain under the forehead, and the upper body lies quietly on the mat. The movement is controlled and without momentum. After five to six repetitions, switch sides.

Transfer to Tennis

This exercise improves hip mobility and control. At the same time, the children learn to move the leg independently of the upper body. This ability is especially important in tennis, because many stroke and movement patterns require a stable body axis and a mobile hip.

On forehand, backhand, changes of direction, and the return to the center of the court, the leg must be actively guided without the upper body giving way. The hip plays a central role, especially in open and semi-open stances. It allows the body to open sideways, close again, and transfer the movement in a controlled way into the next step.

So this exercise is not a direct stroke imitation, but a preparatory mobility and control exercise. It helps children develop a better Feel for hip mobility, leg guidance, and body tension. For tennis training, this is an important foundation for later standing more stable, rotating more cleanly, and performing lateral movements in a more controlled way.

In addition, the exercise strengthens the gluteal muscles. These play a central role in tennis because they are involved in extending and straightening the body. When pushing off the ground, straightening up from lower positions, and making explosive changes of direction, the hip has to work stably and extend powerfully.

Especially with children, it is important to develop this function early through simple movement tasks. When the gluteal muscles work actively, the pelvis can be controlled better. This makes it easier to straighten the body again from a bent position and transfer force from the legs into the next movement.

Training Goal

In addition to improving hip mobility and leg guidance, the exercise also serves to strengthen the gluteal muscles. The children learn to actively lift and guide the leg over the hip. This improves the ability to extend the body stably in tennis, straighten up, and push powerfully off the ground.

Load Management

For starters, five to six repetitions per side are suitable. The movement should be performed slowly and in a controlled way.

Recommendation:

• 1–3 rounds
• 5–6 repetitions right
• 5–6 repetitions left
• calm, controlled movement
• short pause between sides
• quality before obstacle height

If the movement becomes sloppy, the exercise should be simplified. Especially with children, stable execution is more important than a Blackroll that is as high as possible or a large range of motion.

Possible Corrections

The head lifts up:
The gaze stays downward. The forehead rests on the hands or stays close to the hands.

The hands come off the floor:
The hands stay under the forehead. They provide orientation and help keep the upper body quiet.

The leg is dragged along the floor:
Actively lift the knee and foot. The leg should be clearly guided over the cone or the Blackroll.

Knee and foot do not move at the same time:
Restart the movement and make sure knee and foot lift together. The leg should be guided as one unit.

The pelvis rotates strongly:
Make the movement smaller or choose a lower obstacle. The goal is controlled hip movement, not compensation through the back.

The movement becomes too fast:
Reduce the tempo. First lift cleanly, then guide sideways, briefly control, and return.

The obstacle gets knocked over:
Adjust the height or reduce the movement. The obstacle is a control marker, not a competition target.

Coaching Keys

• Actively engage the gluteal muscles.
• Keep the prone position stable.
• Hands stay under the forehead.
• Gaze stays downward.
• Lift knee and foot at the same time.
• Guide the leg sideways over the cone.
• Do not drag it across the floor.
• Keep the pelvis as quiet as possible.
• Perform the movement slowly and in control.
• First move cleanly, then increase the height.
• Switch sides after five to six repetitions.

Progressive Execution: from easy to hard

1. Without an obstacle
The children lift the leg slightly and guide it outward to the side. The focus is on control, a quiet upper body, and lifting knee and foot evenly.

2. With a flat cone
A low cone is placed to the side next to the mat. The leg is guided over the cone in a controlled way. This variation serves as the first control marker.

3. With a larger range of motion
The cone is placed a little farther to the side. This means the leg has to be guided longer in a controlled way.

4. With a short hold position
The leg is held briefly to the side above the cone before being guided back. This increases the demand on hip control and body tension.

5. With a Blackroll
The Blackroll replaces the cone. Because of the greater height, the leg has to be lifted more actively. This variation is only suitable if the movement works cleanly with the cone.

6. Slow return
The return movement is deliberately slowed down. Knee and foot remain actively lifted even during the return and move at the same time.

The children lie prone on the mat. The gaze stays directed downward, the forehead points toward the floor. The toes are tucked under, and the body remains calm and stable. The stick is held with both hands between the index finger and thumb. The arms are stretched forward, the fingertips pointing forward.

From this position, body tension is built up first. Then the children lift the stick up in a controlled way, without lifting the upper body significantly. The stick is guided over the head and back. It is important that the movement is calm and smooth. Behind the head, the position is held briefly. After that, the stick is guided far forward and up again and only then lowered in a controlled way.

The grip width can be adjusted. If the movement is too difficult or the children cannot guide the stick cleanly behind the head, they take a slightly wider grip. The head stays down throughout the entire movement, and the upper body remains as stable as possible.

Transfer to Tennis

This exercise develops mobility and control in the shoulder girdle as well as the ability to move the arms overhead without losing trunk position. This exact connection is important in tennis: the arm should be able to work freely while the body stays stable.

For the Serve, the overhead and high contact points, the player needs good shoulder mobility, controlled arm movement and a stable upper-body position. The exercise does not imitate a tennis stroke directly, but it prepares important physical prerequisites. Especially with children, the goal is to develop an early feel for how the arms can move freely without the whole body compensating.

If the upper body lifts too much during the exercise, this often shows that the movement is not being controlled cleanly from the shoulder girdle and upper back. For tennis, this means the player may later compensate during overhead movements through backup movements in the back, the head or overall coordination. That is why a calm execution is more important than the biggest possible range of motion.

Training Goal

The goal of the exercise is to improve shoulder mobility, control in the shoulder girdle and trunk stability in prone position. The children learn to guide the stick overhead to the back and forward again in a controlled way without losing the basic position.

The exercise is especially suitable for general athletic training in the children’s and youth area. It supports preparation for overhead movements and improves body awareness in a simple, easy-to-control starting position.

Load Management

For the start, five to six repetitions per set are enough. What matters is not the number of repetitions, but the quality of the movement.

Recommendation:

• 1–3 sets
• 5–6 clean repetitions
• short pause between sets
• slow, controlled movement execution
• no fast or jerky arm movement

If movement quality decreases, the exercise should be stopped or simplified.

Possible Corrections

The head lifts up:
The gaze stays downward. The children should not look forward, but align the forehead toward the mat.

The upper body lifts too much:
Make the movement smaller. The stick does not need to be taken maximally far back. It is more important that the upper body stays calm.

The grip is too narrow:
Take a slightly wider grip. This makes the movement easier and allows the children to guide the stick more controlfully.

The arms bend too early:
Keep the arms long and first lift the stick cleanly forward and up. Only then guide it over the head and back in a controlled way.

The movement becomes too fast:
Reduce the tempo. The children should consciously guide the stick back, stay stable briefly, and then work forward again in a controlled way.

The shoulders pull up toward the ears:
Keep the shoulders relaxed. The neck stays calm, the head stays down.

Coaching Keys

• Gaze stays downward.
• Toes are tucked under.
• First build tension, then move.
• Lift the stick up in a controlled way.
• Upper body stays as calm as possible.
• Guide the arms long forward.
• If needed, take a wider grip.
• Stay stable briefly behind the head.
• First guide it forward and up, then lower it.
• Quality before number of repetitions.

Progressive Execution: from easy to difficult

1. Prepare without a stick
The children lie in prone position and lift only the stretched arms slightly off the floor. The focus is on gaze downward, a calm upper body and controlled arm position.

2. Work with a wide grip
The stick is held very wide. This makes the movement easier. The children guide the stick only as far back as they can control the position cleanly.

3. Guide the stick over the head
The stick is lifted forward and up and guided in a controlled way over the head and back. The position behind the head is held briefly before the stick is brought forward again.

4. Larger range of motion
If the execution is stable, the stick can be guided farther back. The upper body still stays calm, the head stays down.

5. Slower tempo and longer holds
The movement is slowed down. Behind the head, the position is held for one to two seconds. This increases the demand on control and body tension.

6. Narrower grip
More advanced children can choose a slightly narrower grip. This demands more shoulder mobility. This variation should only be chosen if the movement is possible without backup movements.

The children start in a kneeling position. The hips are guided back toward the heels, and the toes can be tucked under. In this position, the children hold an elastic band with both hands overhead. The arms stay straight, and the hands are behind the head or slightly behind the body line.

The band is actively pulled apart so that slight tension is created. From this stable starting position, the children slowly move the straight arms further back. The goal is to bring the arms as far behind the body as possible without compensating by arching the lower back.

The upper body stays controlled and upright, with a long spine. The ribs are actively pulled down so that the movement does not come from the lumbar spine, but is organized mainly through the shoulders, thoracic spine, and front body chain.

The arms are then guided back forward in a controlled way without losing the tension in the band or the stable body posture.

Transfer to tennis

In tennis, shoulder mobility, core stability, and the ability to extend the upper body in a controlled way play a central role. Especially on the Serve, overhead movements, high balls, and athletic extension actions, the body must be able to take the arms overhead and behind the body line without losing control in the core.

This exercise improves exactly that connection: the children learn to move the shoulders freely while the core stays stable. That is an important foundation so that overhead movements can later be performed not only with more mobility, but also more cleanly, more economically, and with better load tolerance.

The key is not to get as far back as possible, but to perform the movement in a controlled way. Anyone who simply falls into a hollow back in the exercise is compensating through the lumbar spine. Anyone who actively keeps the ribs down and guides the arms cleanly back improves movement quality for tennis-specific actions significantly.

Training Goal

• Improving shoulder mobility in overhead position
• Mobilizing the thoracic spine
• Stretching the front body chain
• Training core stability during arm movements overhead
• Improving body alignment and extension ability
• Preparing for serve, overhead, and extension movements in tennis
• Avoiding compensatory movements through a hollow back

Load Management

For children, the exercise should be performed calmly, in a controlled way, and with clean technique.

Recommendation:

• 4 to 6 repetitions per set
• 2 to 3 sets
• slow movement tempo
• short hold in the stretched position
• no maximal load, but controlled movement quality
• enough rest between sets if body tension drops

The exercise is especially well suited as part of a mobility warm-up or as a preparatory exercise before serve, throwing, or overhead content.

Possible corrections

• If the children fall into a hollow back: actively pull the ribs down.
• If the arms bend: reduce band tension and make sure the arms stay straight.
• If the head moves forward or backward: keep the head in line with the spine.
• If the upper body tilts forward: have them straighten up and lengthen.
• If the shoulders are pulled up: keep the shoulders relaxed and control the movement.
• If the children work too fast: reduce the tempo and hold the end position briefly.
• If the movement comes only from the lower back: reduce the range of motion and secure core control.

Coaching Keys

• “Make yourself tall through the spine.”
• “The arms stay really straight.”
• “Pull the band slightly apart.”
• “Keep the ribs down.”
• “Don’t fall into a hollow back.”
• “Work through the shoulders, not the lower back.”
• “Keep the head straight.”
• “Guide the arms back slowly and come forward again in a controlled way.”
• “Feel the stretch, but stay stable.”

Progressive execution – from easy to hard

Step 1: Basic position without large reach

The children start kneeling with the hips on the heels. The band is held overhead, and the arms stay straight. First, it is only about finding the basic position: long spine, stable rib position, calm head.

Step 2: Small arm movement backward

The arms are guided only slightly behind the head. The range of motion stays small. The goal is to keep tension in the band and avoid compensating by arching the lower back.

Step 3: Larger recline with control

The children move the straight arms further back and try to feel a clear stretch in the shoulders and front body chain. The ribs stay actively down, and the core stays stable.

Step 4: Hold phase in the end position

A brief hold is kept in the back position. The children should breathe calmly, maintain tension in the band, and stabilize the upper body in a controlled way.

Step 5: Dynamic repetitions with clean return

The arms are guided backward and forward again in a controlled way. Movement quality is the focus: straight arms, stable center, no compensatory movement through a hollow back.

Variation:

Compared with the kneeling version, the standing variation requires significantly more full-body control. The children not only have to guide the arms straight overhead and back, but also keep the pelvis, ribs, and spine stable at the same time. It is especially important to consciously push the hips back and tilt the pelvis so that the movement is not compensated for through an escape in the lower back.

This flexibility test begins with the players standing on the mat with their feet hip-width apart. They place the tips of their toes on a clearly marked line and lean backward and downward in a controlled manner with their arms extended. The goal is to lean back as far as possible without letting the tips of their toes or heels lift off the floor. The final position is held briefly before the players return to the starting position in a controlled manner.

In the next step, the exercise is expanded to include a stick. The stick is held shoulder-width apart above the head, which places additional demands on shoulder and core control. Fixing the arms in place significantly increases the demands on balance, stability, and flexibility.

The test combines mobilization, stabilization, and body control and provides a direct transfer to tennis-specific movements. Especially during the serve, overhead movements, and backhand shots under time pressure, players require good mobility in the shoulder and thoracic spine as well as sufficient stability throughout the entire core.

At the same time, the exercise serves as a functional test that provides tips on potential weaknesses in the areas of mobility, stability, and body control.

Training Goals

• Improving mobility in the thoracic spine
• Developing shoulder and core stability; promoting active overhead control; improving body awareness and postural control
• Identifying functional weaknesses in the shoulder and core regions
• Preparing for serve and overhead movements; strengthening the posterior muscle chains

Load

• 2–3 sets
• 4–6 controlled repetitions
• Hold the end position for 2–4 seconds each time
• Perform movements slowly and in a controlled manner
• Focus on quality and stability rather than a wide range of motion
• Well-suited as part of a tennis-specific warm-up or mobility routine

Coaching Keys

• Stance with your feet hip-width apart, keeping your feet firmly planted on the ground
• Develop a controlled backbend using your entire body
• Keep the balls of your feet and heels firmly on the ground
• Keep your arms actively extended and stable
• Consciously control and hold the final position
• Maintain core engagement throughout the entire movement

This flexibility test is performed in the prone position. Players lie on their stomachs with their toes pointed and feet firmly planted on the floor. The arms are positioned at shoulder height in a W shape, with the elbows pointing out to the sides. From this starting position, the arms are first lifted slightly off the floor. Next, the upper body is lifted off the floor in a controlled manner without losing core tension. The final position is held briefly before the movement is slowly and controlled lowered back down.

The exercise combines mobilization, stabilization, and active body control. The combination of thoracic spine mobility, shoulder control, and core stability creates a clear transfer logic to tennis-specific movement patterns.

Players require good mobility in the shoulder and thoracic spine regions, particularly during the serve as well as overhead and backhand strokes. At the same time, stable core control is crucial for efficiently stabilizing movements and absorbing stress cleanly. The exercise therefore not only supports the quality of movement during overhead actions but also contributes to the stability of the posterior muscle chain and the back’s overall ability to handle stress.

Training Goals

• Improving mobility of the thoracic spine
• Developing shoulder and core stability
• Promoting active overhead control
• Improving body awareness and postural control
• Preparing for serve and overhead movements
• Strengthening the posterior muscle chains

Load

• 2–3 sets
• 4–6 controlled repetitions
• Hold the end position for 2–4 seconds each time
• Slow and controlled movement execution
• Focus on stability and movement quality
• Well-suited as part of a tennis-specific warm-up or mobility block

Coaching Keys

• Actively plant the tips of your feet on the floor
• Keep arms stable in the W position
• Stabilize shoulder blades in a controlled manner by pulling them back and down
• Lift upper body in a controlled manner without swinging
• Keep gaze neutral toward the floor
• Maintain core tension throughout the entire movement
• Do not allow the lower back to arch
• Consciously hold the end position
• Slow and controlled return to the starting position
• Prioritize movement quality over range of motion

This coordination and stability drill challenges balance, body control, and spatial awareness in young players. While balancing on one leg, the child lifts the free knee and throws a tennis ball against the wall behind them, then catches it. In the second phase, the player leans forward into a low, stable position, extends the free leg backward, and repeats the throw-and-catch action. Alternating between upright and low positions improves single-leg stability, dynamic balance, and coordination under changing body positions.

TRAINING GOALS

• Improve single-leg balance and postural control
• Develop coordination through throw-and-catch tasks
• Enhance stability in upright and low body positions
• Strengthen body awareness and control in young players
• Support athletic foundations for tennis-specific movement

COACHING KEYS

• Switch sides regularly to ensure balanced development
• Maintain balance on the standing leg throughout the movement
• Keep the trunk controlled when changing body positions
• Use smooth, controlled throws rather than speed
• Focus on clean catches to reinforce coordination

Load:

• 6-8 repetitions on each side

This exercise challenges lower-body stability, balance, and coordination in a deep straddle position. With one leg positioned far back and the gluteal muscles activated, players lower their center of gravity by bending the front knee. From this stable base, the ball is bounced against a wall and caught on one leg in an extended, upright position above the head. Holding the final position briefly reinforces postural control, strength, and body awareness under load.

TRAINING GOALS

• Improve single-leg stability and balance
• Strengthen gluteal activation and lower-body control
• Develop coordination between lower and upper body
• Enhance postural awareness in deep positions
• Build strength and control through controlled repetitions

COACHING KEYS

• Maintain active glute engagement in the rear leg
• Stay low through the front knee for a stable base
• Control the ball bounce and reach upward with intent
• Stabilize on one leg before and after the catch
• Hold the final position briefly to reinforce balance

Load

• 6–8 repetitions per side

Double-arm variant

A group of children should propel the balloon forward as a header to a predetermined mark. Each child is only allowed to touch the balloon once, then they have to get back in line.

This exercise is ideal for a camp or group training with lots of children. You can form several teams and run it as a competition. Which group makes it to the marker first?

Two children try to propel the balloon forward to a predetermined mark. The balloon must not fall to the ground and each child must return to the starting position after touching it.

This exercise is ideal for a camp or group training with lots of children. You can form several teams and run it as a competition. Which group makes it to the marker first?

A group of children should propel the balloon overhead to a certain mark or, in this case, to the wall of the hall. Then they turn around and try to go back as far as they can. If the ball bounces on the ground, the game is over. Each child may only touch the balloon once, then they have to get back in line.

This exercise is ideal for a camp or group training with lots of children. You can form several teams and run it as a competition. Which group will make it there and back?

This speed and coordination drill challenges children to react quickly to visual commands while moving dynamically in a defined space. Four colored cones are arranged in a square, with one cone left empty. On the coach’s call, the child identifies the color, accelerates toward the correct cone, and places it onto the empty spot. The exercise develops reaction speed, agility, and body control. Special attention is given to a wide base of support, forefoot movement, and correct leg positioning when picking up and placing the cone.

TRAINING GOALS

• Improve reaction speed to visual and verbal stimuli
• Develop agility and quick directional changes
• Promote a wide, stable athletic stance
• Enhance coordination between perception and movement
• Build efficient lower-body positioning in dynamic tasks

COACHING KEYS

• Maintain a wide stance with weight on the forefoot
• Move explosively but under control between cones
• Position the outer leg forward or backward when reaching
• Keep the upper body balanced during pick-up and placement
• React immediately to the coach’s color command

The girls here learn different running movements and guide the ball with the sole of their foot. First, they alternately “hop” left and right forwards and push the ball forwards a little at a time. In a further step, they push the ball sideways and learn how to cross-step, among other things.

In this coordination and mobility exercise, children move from a bridge position into a quadruped stance by placing one hand on the floor above the head and rotating the body. From the four-point position, they reverse the movement by opening the stance and rotating back into the bridge. The drill promotes controlled rotation, shoulder stability, and body awareness, while encouraging smooth transitions between different support positions.

TRAINING GOALS

• Improve shoulder mobility and stability
• Develop controlled trunk rotation
• Enhance coordination in multi-support positions
• Increase body awareness and movement control
• Build a foundation for safe rotational movements

COACHING KEYS

• Breathe steadily to support fluid motion
• Move slowly and with control during each transition
• Place the hand actively above the head to initiate rotation
• Keep the supporting arm stable and strong
• Maintain tension through the trunk during the movement

This exercise focuses on developing lower-body mobility, ankle flexibility, and basic coordination in children. Starting from a squat position on the heels, the children lift the forefoot and use their hands in front of the body to push themselves forward. From there, they return in a controlled way to sitting back on their heels with the toes underneath, again supported by the hands. The movement promotes awareness of foot positioning, controlled weight transfer, and stability through the ankles and hips in a playful and age-appropriate manner.

TRAINING GOALS

• Improve ankle mobility and foot awareness
• Develop basic coordination and body control
• Enhance strength and stability in the lower limbs
• Practice controlled weight transfer forward and backward
• Support healthy movement patterns in young athletes

COACHING KEYS

• Keep the movement slow and controlled
• Use the hands only for light support, not to pull
• Focus on lifting the forefoot and feeling the ankle work
• Maintain balance throughout the transition
• Encourage smooth, continuous movement without collapsing

Two players start at the side line. The coach rolls a ball to the open court. One player runs, rolls the ball back and recovers to the sideline. The coach rolls the ball again and the process is repeated. The players alternate running every two feeds from the coach. As the players progress the coach can introduce other concepts such as a splitstep, lateral steps, cross over steps, etc.

Two players start on the sideline on their forehand side. The coach rolls a swiss ball crosscourt to their backhand side. The player has to run, move around the ball, stop it on his/her forehand side and recover to the sideline. The coach rolls 3 to 6 balls and then the players switch roles. This exercise can be done with red, orange and green ball players.

Here is a great way to introduce children to the forehand. Young players roll a big Swiss Ball to each other pushing with the palm of the hand as if hitting a forehand.