In this exercise, the players keep moving continuously with quick, small foot contacts on the spot. This basic movement forms the foundation of the exercise: the feet stay active, the center of gravity is slightly lowered, and the players are alert and ready for the next action.

On an acoustic command, they simulate a specific tennis stroke without a ball. After each movement, they immediately return to the quick foot contacts. So the exercise combines footwork, reaction ability, and mental preparation for specific stroke patterns.

The commands can be structured like this, for example:

1 = Forehand
2 = Backhand
3 = Forehand volley
4 = Backhand volley
5 = Overhead

The coach or a partner calls out the numbers in changing order. The player has to recognize the command quickly, execute the matching stroke as a shadow stroke, and then immediately return to active footwork.

The exercise can be done in a group, in rows, or as a partner drill. The partner version is especially useful: one player takes the role of the coach and gives clear commands, while the other works as the player. Then the roles are switched.

Transfer Logic to Tennis

Tennis is a game of perceiving, deciding, and moving. Before every stroke, players must read the situation, choose the right response, and get the body into a good starting position in time.

That exact connection is addressed in the exercise “Happy Feet with Shadow Strokes.” The quick foot contacts activate the body, the commands demand attention and reaction, and the shadow strokes prepare typical movement patterns that are needed directly in match play.

The exercise is especially useful shortly before a match or before an intense training format. It gets the players into an active physical and mental state. At the same time, it creates a clear link to real match situations: forehand, backhand, volley, and overhead are not thought of in isolation, but are called up from a moving, reaction-based starting position.

Training Goal

The goal of the exercise is to activate the players immediately before a match or before an intense training phase.

The focus is on:

• quick, active footwork
• reaction ability to acoustic commands
• mental preparation for typical stroke patterns
• connection between footwork and stroke imagery
• concentration and attention under light cognitive load
• clear communication in the partner or group format

The exercise is not technique training in the narrow sense. Rather, it serves to combine movement readiness, concentration, and stroke preparation.

Load Management

The exercise should be done briefly, intensely, and with focus. It is especially effective when movement quality stays high.

Recommended load:

• 2–4 rounds per player
• 15–30 seconds of work per round
• 30–45 seconds rest between rounds
• in partner format: each player once as coach, once as player
• before the match, keep it short and activating
• in training, also usable as a repeated reaction form

Intensity is controlled through the speed of the commands, the number of stroke options, and the length of the work phase.

For younger or less experienced players, the exercise should start with just a few commands and a clear sequence. Advanced players can work with faster changes, random order, and more complex stroke combinations.

Possible Corrections

The feet are not active enough
The player should not stand still between strokes. After each shadow stroke, she immediately returns to small, quick foot contacts.

The stroke movement becomes too big or too slow
The shadow strokes should be clearly recognizable, but compact. The goal is not maximum backswing movement, but quick activation and a clean movement image.

The center of gravity is too high
The player should stay slightly bent in the knees and take on an athletic stance. That way, she is ready for the next action more quickly.

The commands are unclear
In partner format, the coach has to call out loud, clearly, and distinctly. That is also an important training component: whoever gives commands must know what he or she wants.

The player reacts in a rushed rather than controlled way
Speed matters, but the movement should stay stable. The goal is a quick, controlled reaction – not uncoordinated hectic movement.

The strokes are performed without any connection to footwork
The shadow stroke starts out of active feet and ends again in active feet. That exact connection makes the exercise tennis-specific.

Coaching Keys

Active feet as the base
The players stay in motion all the time. Small, quick contacts keep the body alert and ready to react.

Recognize quickly, react clearly
The command must be processed immediately and transferred into the matching stroke movement.

Execute shadow strokes compactly
The strokes are technically clean in outline, but not played in an exaggeratedly large way.

After every action, return immediately to readiness
After forehand, backhand, volley, or overhead, go straight back into the active basic movement.

Activate head and body at the same time
The exercise challenges not only the legs, but also concentration, classification, and decision-making ability.

Clear communication in partner format
The coach gives clear commands. The player reacts quickly and in a controlled way.

The players work in pairs on the mini tennis court. The ball is played over the net in a controlled way, initially without high pace and with the goal of building the rally in a stable way.

After each stroke, the player takes an active step over the line forward and then returns to the starting position. The point is not just to cross the line, but to push off the ground consciously. After the stroke, the step forward is executed, then the movement back behind the line follows.

The line serves as a clear reference. It shows whether the player is working actively forward after the stroke and whether she then returns to a stable starting position. The movement should remain rhythmic and controlled: hit, step over the line, come back, be ready again.

Training Goal

The goal of the exercise is to connect stroke rhythm and footwork. The players should learn to work actively after every stroke and not stay in the hitting position.

The exercise improves:

• Active push-off after the stroke
• Return to the starting position
• Connection between stroke and footwork
• Rhythm on the mini tennis court
• Balance after the contact point
• Orientation using a clear reference line

Coaching Keys

• Play in pairs on the mini tennis court.
• Take a step over the line after every stroke.
• Push actively off the ground.
• Then work back in a controlled way.
• Use the line as orientation.
• Don’t stop after the stroke.
• Connect the stroke with the forward-backward movement.
• After the stroke, cover the space again.
• Stay stable, even when the movement goes forward.
• First play in a controlled way, then increase the pace.

Load Management

The exercise works well as an introduction to a technical or coordinative mini tennis training session. Since stroke and footwork are combined, the load should first be kept short and controlled.

Recommendation:

• 3–5 rounds
• 30–60 seconds per round
• short break between rounds
• initially at moderate pace
• focus on movement quality
• only play longer or faster once the execution is stable

With younger players or if there are technical uncertainties, the exercise should first be done very slowly. What matters is that after each stroke there is actually a step over the line and a clean movement back.

Possible Corrections

The player stays standing after the stroke:
Consciously take a step over the line after every stroke. The line serves as a clear check.

The step over the line is too passive:
Push more actively off the ground. The movement should not just be placed, but really initiated.

The player does not come back:
After the step over the line, work directly back behind the line again. The next ball should be prepared from a stable position.

The upper body tips forward:
Keep an upright, stable body posture. The step forward should be controlled, not falling forward.

The rally gets too fast:
Reduce the pace. First stabilize the movement task, then increase the playing pace.

The player loses balance after the stroke:
Choose smaller steps and play the stroke more calmly. The movement should stay stable.

The footwork happens too late:
React directly after the stroke. The step over the line is part of the stroke finish and the preparation for the next ball.

Progressive Execution: from easy to difficult

1. Dry without a ball
The players practice the sequence without a ball: starting position, step over the line, come back. The focus is only on the movement.

2. With shadow movement
The players add a simple stroke movement without a ball. After each shadow movement, the step over the line and the movement back follow.

3. Slow mini tennis play
The players play in a controlled way on the mini tennis court. After every stroke, a step over the line is taken and then worked back again.

4. Clear forward movement after every stroke
The step over the line is made more active. The players make sure not just to step, but to push forward consciously.

5. More stable return movement
After the step over the line, the movement back is emphasized. The players return to a good ready position.

6. Higher playing rhythm
The pace on the mini tennis court is increased slightly. The task stays the same: hit, step over the line, come back.

7. Alternating between Forehand and Backhand
The players alternate between Forehand and Backhand. This makes the connection between stroke side, push-off, and return movement more demanding.

8. Tennis-specific application in the half court
The exercise is expanded from the mini tennis court to the half court. The players have a little more space and must organize the return movement more actively.

In this partner exercise, two players stand opposite each other at a short distance. The task is to feed the ball deliberately high to the partner, either over the shoulder or above head height. The player receiving the ball should not let it drop or take it low first, but should actively “catch” it high and play it back in a controlled way.

After the high contact comes the move into a lower position. This creates a constant rhythm of high and low: control high, then work lower again and be ready for the next ball. The players should return the ball as cleanly, softly and controlled as possible so that a flowing rally develops.

The key here is not hitting power, but control quality. The ball should be played high enough so that the partner is really forced to react above head height or clearly above shoulder height. This exact adjustment is crucial for net play, because players there constantly have to switch between high, medium and low balls.

Training objective

• Improve reaction and adjustment ability in net play
• Perceive high balls early and actively control them overhead
• Become more confident with changing contact zones: high, medium and low
• Stabilize the racket head on contact points above shoulder height
• Develop a controlled, soft volley Feel
• Quickly switch back into a low ready position after the high contact
• Train orientation, balance and upper-body control on high balls
• Promote a partner-based warm up stroke rhythm with precise feeds

Coaching keys

• Deliberately receive the ball high over shoulder or head height
• Do not let the ball drop, but actively “catch” it high
• Move the racket compactly and stably to the ball
• Keep the racket head above the hand
• Do not make a big backswing movement
• Keep the contact short, soft and controlled
• After the high ball, immediately go back into a lower ready position
• Shape the feed so the partner really has to react high
• Play the ball back to the partner in a controlled, playable way
• Keep your eyes and head calm on the ball
• Maintain body tension and do not tip backward
• Put quality and control before pace

Common corrections

The ball is received too low

Many players let the ball drop first before playing it. The correction is: catch the ball high. Contact should happen clearly above shoulder height or above head height.

The feed is not high enough

If the partner can comfortably play the ball at chest height, the training stimulus is missing. The feeding player must deliberately play the ball higher over the shoulder so that a real upward adjustment becomes necessary.

Too big a backswing movement

On high balls, players often swing back too far. That causes a loss of control. Better is a short preparation with a stable racket head and a compact contact in front of or slightly beside the body.

After the high ball, the player stays upright

After the high contact, the player must actively work back down. The switch from high to low is the core of the exercise. After every high ball, the player immediately returns to a stable ready position.

The ball is hit instead of controlled

This exercise is not a power drill. The ball should be played back to the partner softly, precisely and in a controlled way. The goal is a clean control stroke, not a winning shot.

The body tips backward

On high balls, players often lose balance and lean back. The correction: stay stable, actively look for the contact high and keep the upper body controlled.

Progressive build-up in 4 steps

Step 1: Controlled feeds with a calm rhythm

The players feed the ball to each other slowly and in a controlled way. The focus is on receiving the ball above shoulder height and playing it back cleanly. At first, the flight path may be a little slower and higher so the movement is understood.

Step 2: Clear switch between high and low

Now the switch is made more deliberately: after every high contact, the player actively returns to a lower position. The coach makes sure that the players do not stay upright, but are athletically ready again after the overhead contact.

Step 3: More precise feed over the shoulder

The feeding player must play the ball more specifically over the partner’s shoulder. This makes orientation more difficult. The partner has to align better, control the ball high and still play it back cleanly.

Step 4: Variable rhythm with higher tempo

Finally, the tempo can be increased slightly. The balls are no longer played exactly the same every time, but vary a little in height and direction. The players have to react faster, recognize the ball early and still keep control. The key remains: quality before pace.

Overhead and volley warm-ups are an essential part of a complete tennis-specific preparation. However, this drill intentionally integrates far more dynamics and game realism than the traditional “lob and smash” exercise performed in a static line.

The player at the baseline starts the drill with a playable lob for the overhead. The net player moves backwards, actively positions herself underneath the ball, and executes a controlled overhead. Immediately afterwards, the baseline player reacts with a return-like topspin movement and plays the ball low or controlled back to the net player for the next volley. The next lob-overhead situation follows immediately after.

Through this continuous transition between backward movement, forward action, and rapid reaction, the exercise creates a highly game-realistic warm-up situation with constant movement activity. At the same time, the baseline player repeatedly trains return-like stroke patterns under time pressure — a movement pattern players can hardly get enough repetitions of in modern tennis.

Training Goals

• Improve overhead coordination while moving
• Develop dynamic forward and backward movement at the net
• Create an active transition from the overhead into the next net action
• Train reactive topspin returns after the opponent’s overhead
• Improve rhythm, timing, and ball control during the warm-up
• Activate tennis-specific movement patterns before practice or matches

Coaching Keys

• Move backwards early and actively get underneath the ball
• Play the overhead with control and stability rather than maximum power
• Re-establish forward positioning immediately after the overhead
• Execute the return movement compactly and explosively
• Recover into an active ready position after every shot
• Maintain continuous footwork without “standing still” between actions

Key Education Factor

Progressive Approach

Step 6
Execution under time pressure or with target zones for overheads and volleys. Focus on precision under dynamic load.

Step 1
Controlled lob-overhead rhythm without volley continuation. Focus on positioning and clean overhead technique.

Step 2
After the overhead, a simple volley is played to the open side. Focus on transitioning from backward to forward movement.

Step 3
The baseline player reacts after the overhead with a controlled topspin shot to the volley player. Focus on return-like stroke mechanics.

Step 4
The net player actively varies between overhead and first volley placement. Focus on quick reorganization and footwork.

Step 5
More open rally continuation after the overhead and first volley. Focus on decision-making and game realism.

In this warm-up exercise, four players play two against two with a medicine ball in a limited court. The rackets are set aside. The goal is to play the medicine ball in a way that puts the opposing team under pressure, forces them to open up space, and gives them as little time as possible to react.

The players move in a low, active base position. After every pass, they must react quickly, reorient themselves and be ready to play again. The medicine ball is not thrown with the arms alone, but accelerated through the whole body: legs, trunk rotation, shoulder axis and arms work together. This creates an intense, tennis-specific warm-up that immediately activates footwork, perception, reaction and competitive behavior.

Intense warm-up with tennis transfer

This exercise shows very well how a warm-up can be more than just a bit of “running in.” The players are brought into a game situation from the very start, where intensity, attention and quality are required. Even though no racket is used yet, many central demands of tennis are already present: quick decisions, active footwork, spatial awareness, rotation and the goal of putting the opponent under pressure.

The key transfer to tennis lies in the game idea. Tennis is not just the execution of movement, but a constant switch between perceiving, deciding, acting and reacting. That is exactly what this exercise prepares. The players must recognize where space opens up, how they can take time away from the opponent and how they can be ready again immediately after each action.

The use of the medicine ball is especially valuable because the players automatically learn not to generate power from the arms in isolation. Good acceleration comes from a stable leg position, active trunk rotation and a clear direction of movement. This prepares basic principles that later also play a role in the forehand, backhand, serve or volley.

Training goal

The goal of the exercise is to prepare the players physically and mentally for an intense game situation already in the warm-up.

The focus is on:

• active footwork and a low base position
• quick reaction to changing game situations
• rotation from the trunk and shoulder axis
• acceleration through the whole body
• spatial awareness and tactical thinking
• early intensity and competitive focus

The exercise therefore combines athleticism, technical preparation and game intelligence. It creates a clear transfer to tennis because the players are not just getting “warm,” but immediately moving into active, game-like behavior.

Load management

The exercise should be short, intense and clearly controlled.

Recommended setup:

• Format: 2 vs. 2
• Equipment: 1 light to medium medicine ball
• Court size: adjust according to age and playing level
• Play time: 30–60 seconds per round
• Alternative: play to 3 points
• Sets: 3–5 rounds
• Rest: 30–45 seconds between rounds

For younger players or beginners, the medicine ball should be lighter and the court should be kept smaller. For more advanced players, the intensity can be increased through larger courts, shorter reaction times or clear target zones.

Important: the quality of movement must not suffer under the load. As soon as the players become upright, throw only from the arms or lose control, the load should be reduced or a short break should be added.

Coaching keys

1. Keep a low base position
The players should work with active legs, stay low and be ready to react at any time.

2. Throw from the body, not just from the arms
Acceleration comes through the legs, trunk rotation and shoulder axis. The medicine ball should activate the whole body.

3. Turn and rotate
A clear trunk rotation should be visible before every pass. This prepares the rotational patterns of many tennis strokes.

4. Recognize and open up space
The players should not just throw anywhere, but deliberately look for free space and move the opposing team.

5. Take time away from the opponent
As in tennis, it is about creating pressure: decide quickly, play accurately and be ready again immediately after the action.

The exercise starts in a half-kneeling position. One leg is placed forward with the foot on the ground, the other knee is on the floor. The hands are first supported next to the front foot. From this position, the elbow is guided in a controlled way toward the floor or heel. The movement is relaxed and rhythmic, without dropping into the end position.

Next, tension is built through the supporting hand. The back knee lifts slightly off the floor, the glutes are actively engaged, and the body lengthens diagonally apart: the back heel drives backward, while the opposite arm or hand works forward. The body should stay long and not give way in the hips or lower back.

Then the knee goes back to the floor. From the kneeling position, both arms are guided far overhead. The players reach forward and up and try to press the hands alternately a little higher to the right and left without changing the basic position. The next step is side bends of the trunk to the right and left. Finally, the arms open and the upper body rotates to the side in a controlled way. After that, the front leg is switched and the whole movement sequence is repeated on the other side.

Training Goal

This exercise combines mobility and stability in a functional starting position. The half-kneeling stance works the hips, groin, trunk, thoracic spine and shoulder girdle at the same time. Players learn to use mobility not in isolation, but under active body tension.

For tennis, this combination is especially valuable. Many stroke and movement situations come from asymmetrical positions: lunges, open and semi-open stances, low balls, changes of direction or rotations on the Forehand, backhand, volley and serve. The exercise prepares the body to create reach without losing stability in the pelvis and trunk.

What matters especially is the transfer to rotational ability in the upper body. If you can move the hips and thoracic spine better relative to each other, it becomes easier to find a clean backswing movement, open the upper body more control­led, and stay more stable even in low or side positions.

Transfer to Tennis

In tennis, players constantly have to combine reach, rotation and stability. On a low ball, in a lunge to the net, on an open Forehand or when preparing for the Serve, mobility alone is not enough. The key is that the body stays controlled even in stretched positions.

This exercise creates exactly that connection. The hips are opened, the trunk is mobilized and the shoulder girdle is actively taken through large movement ranges. At the same time, the half-kneeling stance demands stable pelvic and trunk control. This creates a better base for efficient stroke movements, clean changes of direction and controlled end positions on the court.

Load Management

• Perform 1–2 rounds per side.
• Elbow pulses: 3–5 controlled repetitions.
• Diagonal reach: 2–3 repetitions, hold each for 3–5 seconds.
• Reach arms overhead: 4–6 small alternating movements right/left.
• Side bend: 2 repetitions per side.
• Rotation: 2–4 controlled openings per side.
• Total duration: about 60–90 seconds per side.

The exercise is ideal in the general warm-up before tennis practice, athletic training or match preparation. It should be performed calmly, in a controlled way and with clean body alignment. The goal is not maximum speed, but active, stable mobility.

Coaching Keys

• Stable half-kneeling position: front foot firmly on the ground, knee and foot aligned.
• Actively engage the glutes, especially when lifting the back knee.
• Control the pelvis and do not arch the lower back.
• When reaching diagonally, create real length: heel back, arm forward.
• Stay tall when coming up and actively press the hands upward.
• Do the side bend from the trunk, not by compensating through the pelvis.
• Initiate the rotation in a controlled way from the thoracic spine.
• Keep breathing calmly and briefly notice the end positions on purpose.
• Quality before range of motion: only go as far as the position stays stable.

Common Corrections

• If the pelvis tilts away: reduce the movement range and activate the glutes more strongly.
• If the lower back arches too much: draw the ribs slightly down and keep the abdomen active.
• If the front knee collapses inward: stabilize the foot and consciously align the knee over the foot.
• If the rotation comes from the shoulder instead of the upper body: let the sternum rotate and use the hand only as an extension.
• If the players work too quickly: reduce the pace and briefly control each end position.
• If balance is lost: keep the back knee on the floor at first and only lift it dynamically later.
• If breathing gets stuck: keep breathing calmly and perform the movement more fluidly.

This exercise combines lateral jumping movements with more complex ball coordination. Starting with a skater jump, the ball is first bounced on the floor and then played upward with the opposite hand. While the ball is in the air, the player jumps to the other side, where the ball is caught in a controlled manner. The exercise requires timing, rhythm, leg strength, and the coordination of lower body movement and arm action under dynamic conditions.

TRAINING OBJECTIVE

• Improvement of lateral jumping power and single-leg stability
• Training timing and rhythm in complex movement sequences
• Promoting hand-eye coordination under time pressure
• Improvement of inter- and intramuscular coordination
• Preparing for dynamic changes of direction in tennis

LOAD DOSAGE

• 2–4 Series
• 15–25 seconds per set or 6–10 repetitions per side
• Break: 60 seconds
• Intensity: moderate to high, depending on jump height and ball speed

COACHING KEYS

• Land stably and in control on your standing leg
• Bounce the ball actively and clearly upwards, do not throw it
• Perform the jump precisely during the ball’s flight phase
• Upper body upright, gaze steady ahead
• Work evenly and rhythmically on both sides

PROGRESSIVE APPROACH

• Start with a simple skater jump without the ball
• Bounce the ball only on the floor, jump without catching it
• Bounce the ball high and catch it after it lands
• Increase in jump distance or ball height
• Additional stimuli such as speed variations or changes of direction in response to an acoustic signal

This exercise combines lateral jumping movements with simple ball coordination. Alternating skater jumps from one leg to the other train lateral leg strength, stability, and dynamic balance. Simultaneously bouncing and catching the tennis ball increases the coordination requirements and promotes the coupling of lower body movement and hand-eye coordination.

TRAINING OBJECTIVE

• Improvement of lateral jumping power and stability
• Training dynamic balance during single-leg landings
• Promoting hand-eye coordination through movement
• Development of rhythm and timing
• Transfer of coordination skills to tennis-related movements

LOAD DOSAGE

• 2–4 Series
• 20–30 seconds per set or 8–12 jumps per side
• Break: 45–60 seconds
• Intensity: moderate, technically clean execution

COACHING KEYS

• Land stably on your standing leg, actively stabilizing your knee and hip
• Keep your upper body still, look straight ahead
• Control the ball and dribble rhythmically
• Perform jumps flat and sideways, not upwards
• Perform the movement smoothly and evenly on both sides

PROGRESSIVE APPROACH

• Start without the ball, focus on clean jumping and landing technique
• Just bounce the ball without catching it when it lands
• Dribble the ball and catch it in a controlled manner as described
• Increase in jumping distance or speed
• Additional tasks such as changing direction on command or dribbling with both hands

From a stable two-legged split step, the ball is dropped at head height with the arm extended. The eyes remain focused on the trajectory to train visual tracking. Just above hip height, the ball is caught in a deep step position with the diagonally opposite arm—a short, explosive snapping motion that improves responsiveness and precision.
The same arm then brings the ball diagonally back up to the starting position and drops it again. Optionally, the split step can be performed with a short double tap to further activate rhythm, footwork, and responsiveness.
This exercise combines visual perception, diagonal patterns, stable body use, and reactive timing.

Training goal

• Improvement of visual tracking and gaze stability
• Training diagonally coupled movement patterns
• Developing an explosive split step with quick responsiveness
• Activation of hips, leg axis, and core stability
• Establishing a constant, rhythmic flow of movement

Load

• Beginners: 2 × 20–25 seconds per side
• Advanced: 3 × 30–35 seconds per side
• Intense: 3–4 × 40–45 sec. including split step with double tap
• Breaks: 30–45 seconds.
• Focus: clean tracking line, stable transition into the step position, precise catching movement

Coaching Keys

• Eyes stay on the ball—right into your hand.
• Split step explosive but controlled.
• Diagonal catch – quick snapping motion.
• Keep your deep stride position stable.
• Bring your arm back diagonally upward in a fluid motion.
• Keep the rhythm steady: Drop – Track – Catch – Reset.

Progression

1. Level 1: Drop the ball from chest height without a split step, only visual tracking + catch.
2. Level 2: Incorporate a split step, catch in a light stance.
3. Level 3: Deep lunge + diagonal snap impulse.
4. Level 4: Add double tapping in the split step.
5. Level 5: Increase rhythm: Drop–catch in continuous flow.
6. Level 6: Use a smaller ball or unstable surface.
7. Level 7: Reactive variation: Trainer determines drop timing via acoustic signal.

From a stable stance, drop the ball at head height with your arm extended. Keep your eyes on the ball’s trajectory throughout to train your visual tracking. Catch the ball just above hip height with the opposite arm—a quick grab and snap movement that promotes responsiveness and precision. When catching, the arm swings dynamically backward before guiding the ball diagonally upward in a controlled manner back to the starting position. From there, the ball is dropped again. The exercise combines visual perception, diagonal patterns, whole-body stability, rhythm, and reaction speed.

Training goal

• Improvement of visual tracking
• Training of diagonally coupled movement patterns
• Increase in reaction and catching speed
• Activation of torso, hips, and stability in the step position
• Developing a fluid movement rhythm

Load

• Beginners: 2 × 20–25 seconds per side
• Advanced: 3 × 30–35 seconds per side
• Intense: 3–4 × 40–45 seconds per side at a faster pace
• Breaks: 30–45 seconds.
• Focus: Quality of the catching motion, stable footing, steady eye movement

Coaching Keys

• Eyes stay on the ball—right into your hand.
• Catch diagonally – short, quick snapping motion.
• Maintain a stable stance with your hips centered.
• Arm swings gently backward, then upward in a controlled manner.
• Keep a steady rhythm: drop – follow – catch – return.

Progression

1. Level 1: Drop the ball from chest height without swinging your arm or changing your stance.
2. Level 2: Stand in a staggered stance, drop the ball from head height, catch it normally.
3. Level 3: Diagonal catch + slight backward arm swing.
4. Level 4: Full flow: fall – follow – catch – return.
5. Level 5: Increase speed or use a smaller, faster ball (e.g., softball).
6. Level 6: Change your stance after each catch.

From a stable two-legged stance, the ball is dropped at head height with the arm extended. The eyes follow the trajectory throughout to stimulate visual tracking. Just above hip height, the ball is caught with the diagonally opposite arm—a quick grasping and snapping impulse that additionally activates responsiveness. When catching, the body goes directly into a deep squat. Then, the same arm brings the ball diagonally upward back to the starting position and drops it again. The exercise combines visual perception, rhythm, diagonal movement patterns, and whole-body stability.

Training goal

• Improvement of visual tracking and eye-hand coordination
• Training diagonal movement patterns
• Activation of the torso, hips, and leg axes during squats
• Development of a sense of rhythm and fluidity of movement
• Promotion of responsiveness and snap movements

Load

• Beginners: 2–3 sets per side, 20–25 seconds each
• Advanced: 3–4 sets per side, 30–40 seconds each
• Intense: 45–60 seconds continuously + quick hand changes
• Breaks: 30–45 seconds between rounds
• Always focus on quality over speed

Coaching Keys

• Eyes stay on the ball—right into your hand.
• Catch movement short, fast, and diagonal.
• Squat: Hips low, chest upright, feet stable.
• Arm brings the ball back up in a controlled manner.
• Clean rhythm – drop, follow, catch, lift up.

Progression

1. Level 1: Drop the ball from chest height without squatting, only visual tracking + catching movement.
2. Level 2: Same execution with a slight squat when catching.
3. Level 3: Increase the drop height to head height + full squat.
4. Level 4: Switch between left and right catch sides.
5. Level 5: Increase rhythm – continuous flow without pausing between repetitions.

The exercise is started from a stable one-leg stance. The standing leg is slightly bent, while the free leg swings loosely backward to stabilize balance. The upper body remains upright, and the gaze is directed forward.

From this position, the ball is thrown upward with one hand. The eyes follow the ball throughout its entire trajectory until it is caught above the head. When catching, the free knee is slightly bent to increase core tension and support stability.

After catching, the throwing arm moves down in a controlled manner and is brought behind the body, while the other side works in the opposite direction: the free arm swings forward and the leg swings backward. This creates a diagonal counter-movement that strengthens core stability and promotes fluid whole-body coordination.

The movement should be performed calmly, rhythmically, and in a controlled manner—the goal is balance through counter-rotation and precise eye-hand coordination.

Training Goal

This exercise promotes static and dynamic balance, body control, and coordination between the arm and leg axes. Throwing and catching the ball overhead improves visual focus, timing, and core stability—key requirements for efficient movement in tennis, especially when serving or playing above shoulder height.

Load

• Duration: 2–3 minutes per page
• Repetitions: 8–10 ball throws per leg
• Series: 2–3 (alternate sides)
• Breaks: approx. 30 seconds between sets
• Intensity: moderate – focus on control, not strength

Coaching Keys

• Keep your eyes on the ball at all times – from throw to catch.
• Maintain core tension, keep shoulders relaxed.
• Emphasize counter-rotation: Arm and leg work diagonally.
• Smooth movements, no abrupt stops.
• Catch overhead, not too far in front of or behind the body.
• If you lose your balance: choose a shorter throwing motion or a two-legged variation.

From a stable two-legged stance, the ball is thrown loosely upwards. The eyes follow the trajectory – important for training visual tracking. The ball is caught above the head. This overhead variation activates the shoulder girdle and torso, improves visual perception, and trains concentration on the ball—a crucial factor when watching a tennis shot. In the low variation, the ball is thrown upward again, allowed to bounce once, and caught immediately after bouncing.
This creates movement in the knees and hips, which improves the low center of gravity, leg axis, and timing when moving down – an important movement preparation for receiving and playing low balls in tennis.

Training goal

Improvement of visual perception, movement control, and timing between the eye, hand, and body center.
The combination of overhead and low movements prepares players for the transition between high and low hitting positions in tennis.
The exercise activates the entire body, trains balance, concentration on the ball and promotes proper body alignment in motion – ideal as part of the warm-up program before tennis training.

Load

• Duration: 2–3 minutes per variation
• Repetitions: 10–12 throws per series
• Series: 2–3 (alternating high and low variants)
• Rest: 30 seconds between sets
• Intensity: light to moderate (focus on coordination and perception)

Coaching Keys

• Keep your eyes fixed on the ball – from the throw to the catch.
• Upper body stable, shoulders relaxed.
• In the low variant: Dive down at the same time as the ball, don’t go down too early.
• Smooth knee movement, no abrupt stopping.
• Focus on rhythm and timing between ball flight and movement.

Progression

Diagonal variant

This exercise combines jumping power, coordination, and visual perception in a playful way. By combining ball throws and jumps, players learn to control their movement and visual focus simultaneously. The aim is to improve rhythm, timing, and responsiveness.

Training goal

• Improvement of ball coordination and hand-eye coordination
• Promotion of spatial perception and visual focus
• Training of rhythm and timing while performing footwork
• Increase in stable jumping power and movement economy

Load

• Duration: 20–30 seconds per round
• Break: 20–40 seconds depending on intensity
• Repetitions: 3–5 per variation
• Scope: 2–3 Series

Coaching Keys

• Keep your eyes on the ball – maintain visual focus
• Perform jumps rhythmically and compactly (no large swinging movements).
• When throwing balls: clean throwing path (no sideways deviations)
• Stable core – Jump from the ankles, no unnecessary upper body movements
• Better to make small, controlled movements than to rush through the exercise.

Progressive approach

1. Getting started: Only throw the ball without jumping – focus on catching it safely.
2. Intensity: Throw the ball with slight forward and backward steps instead of jumps.
3. Intermediate stage: Small jumps with both legs without the ball to get a feel for the rhythm.
4. Combination: Ball throws + jumps with longer breaks.
5. Advanced: High throws/tappings + ball throws with shorter breaks.

Exercise to train responsiveness, visual focus and coordinated whole-body movement

The player starts in an upright, one-legged stance. He holds two balls at eye level.

After releasing both balls at the same time, there is a quick reaction into a deep squat, whereby both balls are caught in a controlled cross-over position. He tries to keep his balance on one leg.

Load:

5-8 repetitions with a focus on the quality of the movement.

Objective:

• Improving hand-eye coordination and reaction speed
• Training orientation with crossed starting positions
• Whole body movement with focus on clean bending movement (squat)
• Balance training by standing on one leg in a low position
• Strengthening the ankle joint through balancing movements

Coaching-Keys:

• Keep your eyes on the balls
• Consciously control the release of the cross-over position
• Adopt a stable torso posture when squatting
• Do not pinch balls, but actively grab themn

Variations:

• Balls with different weights or sizes
• Vary ball height (e.g. from shoulder height or chest height)

Exercise to train responsiveness, visual focus and coordinated whole-body movement

The player starts in an upright, one-legged stance. He holds two balls crosswise at eye level, i.e. the right hand over the left ball and vice versa.

After releasing both balls at the same time, there is a quick reaction into a deep squat, whereby both balls are caught in a controlled manner with a relaxed crossover position – in each case with the hand on the corresponding side. He tries to keep his balance on one leg.

Load:

5-8 repetitions with a focus on the quality of the movement.

Objective:

• Improving hand-eye coordination and reaction speed
• Training orientation with crossed starting positions
• Whole body movement with focus on clean bending movement (squat)
• Balance training by standing on one leg in a low position
• Strengthening the ankle joint through balancing movements

Coaching-Keys:

• Keep your eyes on the balls
• Consciously control the release of the cross-over position
• Adopt a stable torso posture when squatting
• Do not pinch balls, but actively grab them

Variationen:

• Balls with different weights or sizes
• Vary ball height (e.g. from shoulder height or chest height)

Exercise to train reaction, unilateral coordination and body control

The player stands upright and throws a ball straight upwards, well above head height.
Immediately after the throw, the player tensions the opposite knee (e.g. left knee when throwing with the right hand) explosively and taps the knee with the throwing hand.
The player then catches the ball with the same hand.

Goal:

Fluid combination of throwing, movement control and responsiveness.

• Improving one-sided hand-body coordination
• Promotion of reaction and timing under time pressure
• Stabilization in stance despite dynamic movement

Coaching-Keys:

• Throwing the ball straight and sufficiently high
• Knee movement fast and precise
• Tap movement clean and swift, without taking your eyes off the ball
• Catch the ball with a controlled hand movement

Variations:

• Alternating hand-knee combinations
• Exercise in a light stepping position or unstable stance (e.g. on a balance pad)

Exercise to train responsiveness, visual focus and coordinated whole-body movement

The player starts in an upright, neutral stance. He holds two balls crosswise at eye level, i.e. the right hand over the left ball and vice versa.

After releasing both balls at the same time, there is a quick reaction into a deep squat, whereby both balls are caught in a controlled manner with a relaxed crossover position – in each case with the hand on the corresponding side.

Load:

5-8 repetitions with a focus on the quality of the movement.

Objective:

• Improving hand-eye coordination and reaction speed
• Training orientation with crossed starting positions
• Whole body movement with focus on clean bending movement (squat)cke)

Coaching-Keys:

• Keep your eyes on the balls
• Consciously control the release of the cross-over position
• Adopt a stable torso posture when squatting
• Do not pinch balls, but actively grab them

Variations:

• Balls with different weights or sizes
• Vary ball height (e.g. from shoulder height or chest height)
• Exercise alternating with a partner who holds and releases the balls

Tension your knee towards your upper body with both hands in a controlled manner – keep the position stable. Now release your arms to the side and gently rotate your hips backwards and upwards in a wide circular motion. Move your leg backwards smoothly and stand still. Now return the exact same way backwards – until the knee is in front again. Pay attention to stability and clean control.

Training objective:

Verbesserung der Hüftmobilität, Rumpfstabilität und Koordination im einbeinigen Stand. Die Übung trainiert gleichzeitig Gleichgewicht, Bewegungsfluss und die kontrollierte Bewegung des freien Beins in mehreren Ebenen.

Load:

• Repetitions: 6-8 per side
• Sets: 2-3
• Breaks: 30-45 seconds between sides
• Tempo: emphatically slow and controlled – focus on quality of movement

Progressive approach

For inexperienced athletes, it is important to gradually approach the optimal execution of the exercise in order to avoid excessive demands and to learn the correct execution of the movement.

• Variant 1: Do the exercise in stance without moving your legs backwards – just pull your knees in, stretch your arms, hold, back up
• Variation 2: Perform the movement against a wall or with a chair for support
• Variation 3: Only part of the movement (e.g. pulling the knees up and stretching the arms), but more repetitions
• Variation 4: Omit the back support at first – simply bring your leg forward again

Goal: To be able to perform the movement step by step in full length and without support.

From a one-legged stance on the right leg, the opposite left knee is pulled up and held diagonally forward (approx. 45 degrees) in the air. At the same time, the right arm stretches forwards and the left arm stretches backwards in the opposite direction. After holding this position for a short time, the floating left knee moves into a controlled kneeling position, while the right foot is placed in front and the arms swap positions smoothly.

Training objective:

Improve static balance, coordination between upper and lower body and stability in the transition from single-leg stance to kneeling position.

Load:

• Do 3 sets of 6 repetitions on both sides

Progressive approach

For inexperienced athletes, it is important to gradually approach the optimal execution of the exercise in order to avoid excessive demands and to learn the correct execution of the movement.

Shadow drill to improve footwork, stroke preparation and mental movement conception

The player performs phantom-like striking movements (without the ball) out in all four directions. The directions of movement and the type of shot preparation are clearly defined. The focus is on precise footwork, body tension and balance.

Sequence of movements:

1. Backward – diagonal defensive Forehand
   Jump combination right-right with lifting of the left knee for stabilization and balance in the defensive position.
2. Forward – diagonal offensive backhand
   Emphasized lateral stroke hopping step (shuffle step) with deep body engagement and preparation of an active stroke phase.
3. Backward – diagonal defensive backhand
   Left-left jump combination with lifting the right knee to stabilize the backward run.
4. Forward – diagonal offensive Forehand
   Long lateral step lunge in preparation for an offensive stroke.

Objective:

• Promotion of specific footwork for Forehand and backhand in various game situations
• Training balance and body control in motion
• Improvement of mental stroke visualization (ideomotor training)
• Integration as a specific warm-up or mental technique pre-set

Coaching-Keys:

• Perform stroke movements realistically and fluidly – no static posing
• Maintain body tension in every end position – stability before speed
• Consciously guide movements – the drill lives from precision, not speed
• Can be combined with mirror work or video analysis for movement control

Variationen:

• With acoustic signals (change of direction when called or clapped)
• Partner gives visual directional signals with a stroke or hand
• Slight increase in load with additional equipment (e.g. medicine ball in hands)

This exercise is a complex and dynamic exercise that is specifically aimed at improving coordination, balance, footwork and upper body mobility. It is ideal as a preliminary exercise within a technique training program for athletes who want to train their dynamic footwork and rotation skills.

Objective:

• Improving coordination: The combination of lunges, upper body rotation and leg changes requires a high level of coordination.
• Balance training: The one-legged stance during the lunge and the dynamic leg change challenge the balance system.
• Strengthening footwork: The exercise promotes explosiveness and precision in leg movements, especially for sport-specific lateral movements.
• Increasing upper body mobility: The maximum upper body rotation improves the mobility of the thoracic spine and the ability to rotate.
• Proprioceptive training: The bar is not only used for stabilization, but also to improve body awareness and control.

Load:

• Medium to high physical strain: The dynamic jumps and wide lunges place intense demands on the legs and torso.
• High coordinative load: The complexity of the movement requires a high level of concentration and neural control.
• Low to medium cognitive load: Once the movement sequence is understood, the focus is on precise execution and rhythm.
• Customizable: The intensity can be varied by the depth of the lunge, the dynamics of the jump and the speed of execution.

Coaching Keys:

• Upright start at the baseline: Start in a stable stance with the pole in your hands, ready to move along the line.
• Flowing rhythm: Pay attention to a continuous, dynamic rhythm of the movement – no “stop and go”.
• Large, open lunge: The lunge should be wide and deep to utilize hip mobility and create a wide base. The knee of the front leg should remain above the ankle.
• Maximum upper body rotation:Actively turn the upper body in the appropriate direction (backhand/forehand) to utilize the mobility of the spine.
• Dynamic but controlled change of leg: The leg change should be explosive yet controlled to ensure stability when bouncing on the other leg. Land softly to protect the joints.
• Use the bar for stabilization: The bar helps to maintain balance and support a straight posture during the rotation. Hold it loosely but securely.
• Gaze guidance: Your gaze should follow the movement to facilitate orientation and support balance.
• Switch sides: First perform the prescribed number of repetitions for the backhand side, then switch to the forehand side.

This exercise is a coordinative warm-up exercise that is ideal for all target groups to improve hand-eye coordination and quick reactions.

Objective:

• Improving hand-eye coordination: The precise movement of the ball and catching it trains the cooperation of the sense of sight and motor skills.
• Training the ability to react: Tapping the chest quickly and reacting immediately to the falling ball promotes rapid processing of stimuli.
• Activation of the nervous system: As a warm-up exercise, it prepares the body and mind for more complex movements.
• Promotes unilateral dexterity: Working with just one hand strengthens coordination and precision on one side of the body.

Load:

• Low physical strain: The exercise is primarily designed for coordination and technique, not strength or endurance.
• High cognitive load: The focus is on concentration, precision and switching quickly between two tasks (throwing/tapping/catching).
• Customizable: The load can be varied by the flight height of the ball (heavier = higher throw) or the speed of the chest tap.

Coaching Keys:

• Find a rhythm: Encourage practitioners to find a flowing rhythm between the throw, tap and catch.
• Upright, neutral stance: Ensure a stable starting position with slightly bent knees to ensure balance.
• Controlled ball throw: The ball should be thrown in a controlled manner above eye level, not too high, to avoid unnecessary searching.
• Precise chest tap: The hand taps quickly and deliberately diagonally on the chest. This is the trigger for a quick reaction.
• Eye contact with the ball: Keep your eyes on the ball to follow its trajectory precisely and prepare for the catch.
• Soft catch: Catch the ball softly with the same hand that was used to throw it to protect the joints and demonstrate control.

This dynamic exercise, in which the player transitions into jumps with upper body rotation with a lunge and pole lead, effectively promotes core stability, coordination, explosive leg strength and shoulder mobility. It is ideal as a pre-exercise or “side activity” within technique training for tennis players who want to train their dynamic footwork and rotation skills.

Objective:

• Improving core stability and balance during dynamic movements.
• Training the coordination of upper body and leg movements, especially rotation.
• Increasing explosive power in the legs for quick changes of direction.
• Increased mobility in the shoulder and thoracic spine.

Load:

• The exercise should be repeated 4-6 times along the baseline to ensure effective loading.
• The intensity can be varied by the speed of the lunge and the jumps as well as the length of the lunge.
• You can also do the whole exercise in reverse, jumping forward with your left leg and rotating first to the right and then to the left.

Coaching Keys:

• Neutral stance: Make sure you start in an upright, neutral position before you lunge.
• Dynamic lunge: The lunge with the right leg should be performed dynamically forwards while the bar is extended overhead in a controlled manner.
• Bar control: The bar should be held at shoulder height during the entire movement and actively extended above the head during the lunge.
• Upper body rotation: The two jumps should be performed with a significant rotation of the upper body to the left and right in order to practice the rotation of the torso.
• Control: Focus on controlling the movement, especially the jumps and rotation, to ensure stability.
• Continuous flow: Try to perform the entire movement smoothly and without interruptions.
• Breathing: Make sure you breathe evenly during the exercise.