Drills


Figure 8:

Hold racquet in the right hand out in front of the body and swing it in a large figure eight keeping the wrist locked. Perform this motion eight times and switch hands. Repeat.

 


Roundabout:

With both arms at your side, hold racquet in the right hand with racquet head pointing toward the ground. Swing racquet in a large, backwards (like a swimming backstroke) loop for eight loops keeping the wrist locked, and reverse direction for eight forward loops. Switch hands and repeat on the left side.

 


Lunge Drill:

Begin at the doubles sideline with racquet in the right hand. Keeping the upper body erect, take a large step forward with the opposite (left) foot, lowering the right knee to within a few inches of the court. To minimize strain on ankle/knee joints, do not extend the forward knee beyond the toes. While you are lunging forward, make a forehand motion with your racquet. Switch the racquet to the other hand, and perform a lunge on the other side with a corresponding forehand motion – this will feel strange on the non-dominant side, but will build needed muscle and balance on both sides. Continue alternating sides until you have spanned the width of the tennis court. Return in a similar manner, using a one-handed backhand (instead of a forehand) motion.

 

Forehand Drill:

Slowly practice “feeling” your forehand with Racquet Weight©. Start with a short forehand motion, and progressively lengthen the stroke until you are imitating your regular forehand at normal speed. Add accompanying footwork to complete the drill. To prevent injury, do not force movement. Envision the approach of the ball, and practice three sets of eight forehand swings.

 


Backhand Drill:

Slowly practice “feeling” your backhand with Racquet Weight©. Begin with short backhands, and progressively lengthen the stroke until you are imitating your regular swing at normal speed. Add accompanying footwork to complete the drill. To prevent injury, do not force movement. Envision the approach of the ball, and practice three sets of eight backhand swings.

 


Backboard Drill:

Mimic hitting balls above the backboard line (if there is no line, envision one that is the height of the tennis net). Start close to the backboard with volley shots and progressively move back to achieve a baseline stroke, alternating between forehand and backhand shots – as you would in regular play. Take care not to force movement. If there is not a backboard available, simulate normal ground strokes, taking forehand and backhand swings with normal footwork. Practice this for a few minutes to strengthen swings and boost speed for better performance.

 


Serving Drill:

To prevent injury, very gradually mimic the motion of your serve, using a normal stance. When you have completed eight repetitions, progressively add speed. Perform up to three sets to boost strength in the arm and shoulder muscles and enhance range of motion.