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.

The players start in a wide, low ready position. The feet are stable on the ground, the body center of mass is lowered, and the arms move along loosely. At the beginning, the goal is not to jump as high or as far as possible, but to build a stable starting position and keep the rhythm under control.

A marking on the ground serves as orientation. It shows whether the players maintain their position or move uncontrollably forward, backward, or to the side during the movement. At first, they stay in the wide position for about 15 seconds and build depth. The movement should look light and rhythmic, even though it can be quite demanding.

Next, small, wide jumps are performed in rhythm. The players stay low, keep the width, and let the arms help. The heels stay controlled, the body remains stable. Only when stability and rhythm are present can the pace be increased slightly.

In the next variation, forward and backward movement over a line is added. The players jump staggered forward and back, but still keep the wide position and the even rhythm. Here too, the rule is: only increase pace if stability and rhythm are maintained.

Transfer to Tennis

In tennis, many movements start from a low, wide, and stable position. Especially on the split step, on short adjustment steps, on changes of direction, and on the start to the ball, it is crucial that the body works not only fast, but also in a controlled way.

This exercise trains exactly this foundation: the players learn to work elastically from a wide position, control the body center of mass, and keep an even rhythm. That is especially important in tennis, because footwork does not consist of single isolated jumps, but of repeatable rhythmic movements.

Rhythm helps stabilize the ready position. Anyone who accelerates too early often loses width, stands up too much, or lands unstably. In tennis, that means the next step comes too late or too untidy. That is why stability comes first in this exercise. Only when the position stays secure does the movement become faster or more complex.

The forward and backward movement over the line transfers to typical tennis situations: forward to a short ball, back to the starting position, small corrections before the contact point, or re-centering after the stroke. The players learn to change their position rhythmically without losing core tension and balance.

Training Goal

The goal of the exercise is to improve stability, rhythm, and leg coordination in a wide, low position. The players should learn to control the body center of mass while working elastically over the ground.

The exercise develops important basics for tennis-specific footwork:

• stable wide ready position
• rhythmic footwork
• control of the body center of mass
• elastic bouncing from a low position
• clean landing and readiness to push off again
• preparation for split step, change of direction, and adjustment steps

Load Management

Short load times are suitable for getting started. The movement should stay clean and rhythmic.

Recommendation:

• 2–4 rounds
• 10–15 seconds of load per round
• 20–40 seconds rest
• initially without pace pressure
• increase pace only if stability and rhythm are maintained

For younger players, a short load duration is enough. If the quality drops, the players get too high, or they lose the rhythm, the exercise should be paused or simplified.

Possible Corrections

The player stands up too much:
Build more depth again. The body center of mass stays low, the knees remain slightly bent.

The wide position is lost:
Stay wider. The feet should not keep coming closer together, but should maintain the stable starting width.

The movement becomes hectic:
Reduce pace. First find the rhythm again, then increase slowly.

The landing is unstable:
Choose smaller jumps. The player should land quietly, controlled, and stable.

The arms do not move along:
Let the arms come along loosely. They support the rhythm and help with balance.

The player jumps too high:
Keep the movement flatter. The goal is not maximum jump height, but rhythmic stability.

The player leaves the marking uncontrollably:
Use the marking as a reference. The player should be able to recognize whether they can control their position.

During the forward/backward movement, width is lost:
Work again in the basic variation first. Then perform the movement over the line smaller and more controlled.

Coaching Keys

• First stability, then rhythm.
• Stay wide.
• Stay low.
• Arms move along loosely.
• Do not jump as high as possible.
• Rhythm means: stay even, stay even.
• Use the marking as a reference.
• Work lightly and in control.
• Only increase pace if the movement stays stable.
• Move forward and back without losing the basic position.

Progressive Execution: from easy to hard

1. Hold the wide position
The players stand wide and low on the marking. They hold the position for about 15 seconds and check whether they stay stable.

2. Light bouncing in a low position
From the wide position, the players begin to bounce lightly. The feet stay stable, the body stays low.

3. Small wide jumps on the spot
The players jump rhythmically in the wide position. The jumps stay small, relaxed, and controlled.

4. Stabilize the rhythm
The players keep an even rhythm. The focus is on not getting faster before the movement stays stable.

5. Increase pace slightly
When stability and rhythm are secure, the pace can be increased a little. The movement still stays controlled.

6. Forward and back over a line
The players jump staggered forward and back over a line. The wide position is maintained, and the arms move along.

7. Forward/backward movement with more rhythm pressure
The movement is performed a little faster. The prerequisite is that the players still stay low, wide, and stable.

8. Tennis-specific application
The exercise can be linked to an acoustic or visual signal. On the signal, the players react out of the rhythmic movement in one direction. This creates a connection to split step, reaction, and starting movement in tennis.

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.

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 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.

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.

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