CARDIO TENNIS DRILLS AND GAMES: ITA CONFERENCE 2009

CARDIO TENNIS DRILLS AND GAMES: ITA CONFERENCE 2009 WARM-UP MINI TENNIS WITH BODY BUMP: Players start on service line across from partner, mini tennis rally but the ball must bump off of a body part (chest, head, knee, foot) bounce and then they hit it back over. This is a great warm-up exercise because there is more movement involved as the ball “off the body” often ends up being more of an emergency situation ball. Use foam, low compression or traditional. UP AND BACKS: Players start on service line and begin to cooperatively rally the ball. One player moves toward the net to take the ball out of the air as a volley. As soon as they volley they must retreat back to the service line as the partner comes up to take the ball as a volley. Ultimately the players are moving “up and back” in a coordinated fashion. It is important they alternate taking the ball out of the air and then off a bounce. The goal is to force them to get into position quickly. CIRQUE DE SOLEIL: Progression #1. Begin with players in two lines at the net post. Players move across the net hitting cooperative volleys, back pedal to service line and shuffle back to the end of the opposite line. Progression #2: after they volley to the end of the court, they back pedal as they continue to keep the ball in play, now from the service line they are still volleying but it is more of a lob/volley over the players heads closer to the net. So there are players volleying close to the net going in one direction and volleyers on the service line going the opposite direction. Use low compression balls. DRILL BASED: MAXIMUS: APPROACH, VOLLEY, OVERHEAD Two lines at the baseline; this is a six ball sequence:

• deep ball which bounces close to the baseline and pushes the player back • drop shot feed • high deep ball over their head which they must let bounce • swinging volley • traditional volley • overhead smash.

Set up agility ladders parallel to both doubles sidelines. Make sure players in line are close to the back fence for safety.

BOOT CAMP GROUNDIES: This is a tough groundstroke drill for advanced players Pro feeds a ball to X1 who plays out one point from the baseline against X3. X2 & X4 are on deck waiting. The loser of each point runs to the net and shadows an OH all the way back to the baseline, while the next two players play their point. The winner of each point simply drops back and waits for the next point to start. With 6-8 players play with two points going on at the same time and it can also be done as a self feed. This hard core drill teaches players to eliminate errors or else they will be running the whole time and getting exhausted. V= Play two balls with only the second ball determining who has to run to the net. V= Play two balls and have the second ball be a “pressure” ball and count for 2 points instead of 1. V= Play two balls with the second ball being an approach and play it out DON’T MAKE ME BACKHAND YOU: This 3-ball drill creates a defensive situation for the team opposite the pro and teaches them how to handle the high BH volley. Ball 1: Pro lobs ball over X2 and X1 must cover it and execute a high BH volley and the point is played out Ball 2: Pro feeds a volley to either player on the opposite side and the point is played out. Ball 3: Pro feeds an OH to either player on the opposite side and the point is played out. After 3 points are played X1 should now be starting in the add court and they get lobbed on the first ball and X2 does the switch and covering. After 12 balls, rotate players’ one spot to the left. GAMES: PRESSURE PLAYER: This is a good groundstroke game that reveals which players can handle and even embrace pressure situations and which players can not.

X1 and X2 are on a team together, playing against X3 & X4. Every time a player wins the point they score one point for their team. Each team must choose a “pressure player” and that person wins 2 points instead 1 point every time they play and win. The winning player gets to stay in for one additional point. Pro feeds to X1 and they play out points from the baseline like the previous drill. This is a great drill to reveal which players want the pressure and which players avoid it V= Play 2 balls instead of 1 with the 2nd ball being an approach shot to the far side. (If using this format, be sure to rotate the teams to the other side half way through the game- so each team gets to attack for a while) V= Do the same drill to the FH side. MUSICAL CHAIRS This game is best for intermediates to advanced skill level and fairly high fitness level. It teaches consistency. The pro can feed or it can be a self feed. Two players (X1-X4)on each baseline hitting groundstrokes for consistency until someone makes a mistake (two balls are in play). The player that misses the shot steps out and joins X5 and X6 who have been jogging around the court the whole time. When the point is over, X5 and X6 must sprint to the spot of the player that missed the ball, first one to get there takes his spot and the other one keeps jogging around the court. “Joggers” are not allowed to run back to a spot, all running must be in the same direction. V= Rotate players out when they make an unforced error only, not if they just miss. JOHNNY ON THE SPOT Set up court as doubles with all players starting at the baseline. On the challenger side is where extra players are lined up and place two spots (or circles) in between the service line and baseline in a line from the center line. Variation #1: The challengers start on the two spots, the pro feeding from the other side calls out the name of one, feeds the ball and that player must hit the ball. The partner moves forward too so both players end up at the net. After each point the challengers start back on the spots. Play three points, if the challengers win all three they take the champions side. Variation #2: Challengers start at baseline and pro feeds approach, 2nd point they start on the spots and pro calls out a name, 3rd point pro feeds a volley. If they win all three they take the champions spot. CAPTURE THE NET

Great for 6 players. All six players start on the baseline, 3 on each side. Place 10-20 balls at the net on both sides. When the pro says go, one team rushes the net, one player grabs a ball and bounce hits it so it goes past the service line and the point begins. If the net team wins the point they stay and pick up another ball. If the net team loses they retreat and the other team rushes the net and starts the point. If you keep score a team can only score in the net position Rules:

• point must start with a bounce hit, not a drop hit • feed must go past the service line • ball cannot come from someone’s pocket it must be picked up at the net

This game helps communication skills and works on tactics.

Category: Original Cardio Segment: Drill Number: 3-6 Ages: Adults

Court Type:

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Name: Bionic Volley This drill helps improve volleys and net movement.

Player 1 starts at the ad service box Players 2 and 3 are at the baseline Additional players are going through a ladder or jumping

over a throw down line. Pro feeds to Player 2 (must hit cross court) and

immediately Player 1 releases and slides over to the deuce service box. Point is played out cross court. (Lobs are not allowed)

As soon as point ends, Pro feeds to Player 3 and Player 1 quickly moves over to the ad service box to play out the point cross court with Player 3.

The rotation is like this: o The waiting players feed in from deuce baseline after

point ends. (Player 4 takes Player 2’s spot) o Players who just finished the deuce point would slide

over to the ad side. (Player 2 slides over to take Player 3’s spot)

o Players done on the ad side slide out and do sideline activities. (Player 3 exits the drill to go through the ladder or do line jumps off court)

Any time there is an error, the pro quickly feeds in a new ball to start the drill again.

Rotate the solo player every 5 minutes.

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Type: Original Cardio Number: 6-20+ people (multi-court)

Category: Warm-up or Cooldown

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Name: Bump Fun player fed drill which helps build volley skills. Players are paired up in teams, with 3 to 4 teams per court. You can use multiple courts for large numbers of players.

• Each court position is given a number of volleys to complete for example:

o Players 2 & 5 – 6 volleys o Players 3 & 6 – 8 volleys o Players 1 & 4 – 10 volleys o Players 7 & 8 – 12 volleys

When the Pro says ‘go’, everyone starts volleying. A soon as one team reaches their volley total, they yell ‘Bump’ and they switch spots with the team ahead of them and now they have to reach the number of volleys that required by their new court position. It is possible to have a ‘double’ or ‘triple’ bump where multiple adjacent teams reach their totals simultaneously causing the players to move up multiple spots. The game is won when the team in the spot with the largest volley number reaches their total. You would then start your next round by having the winning team start at the bottom position and you would also increase the number of volleys each team must meet at each position. V= At the end of each round, have the players move further back making the volleys more difficult. If the group is lesser skilled consider using low compression balls

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Type: Doubles Number: 6-8 people

Category: Game

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Name: Two to Tango Player fed drill that teaches doubles skills. Player 1(server) and 2(volley) against player 3(volley) and 4(volley). Player 1 feeds with a serve as hard as possible to opponent team already at the net and then play the point out. Play 3 out of 5 points or 2 out of 3 points. Use the big circle and small circle concept for rotation, 3/4 players in each side of net. 4 players at a time play, other players on deck doing something on their side of the net to keep them busy. Big circle: If server team wins; the 3 out of 5 or 2 out of 3 challenge; every player on the court rotate one position. Small circle: If server team loses; the 3 out of 5 or 2 out of 3 challenge; every player in the same side of the court rotate one position. The purpose is to improve the reaction on the volleys. This drill allows them to practice doubles points in a 1up 1back against 2 up starting formation. Player ability recommended 3.5 plus.


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Name: Aima (I'm a gonna kick your butt) Coach fed drill that teaches doubles skills. Player 1 and 2(volley) against player 3 and 4(baseline). Coach feeds a lob to 1 and 2 and then play the point out. Play 3 out of 5 points or 2 out of 3 points. Use the big circle and small circle concept for rotation, 3/4 players in each side of net. 4 players at a time play other players on deck doing something on their side of the net to keep them busy. Big circle: If server team wins; the 3 out of 5 or 2 out of 3 challenge; every player on the court rotate one position. Small circle: If server team loses; the 3 out of 5 or 2 out of 3 challenge; every player in the same side of the court rotate one position. The purpose is to improve doubles play. This drill allows them to practice doubles points in a 2 up against 2 back starting formation. Player of all ability can play


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Name: Bring it on (NOT the movie) Coach fed drill that teaches doubles skills. Player 1(baseline) and 2(volley) against player 3(baseline) and 4(volley). Coach feeds to player 1 or 2 and then play the point out. Play 3 out of 5 points or 2 out of 3 points. Use the big circle and small circle concept for rotation, 3/4 players in each side of net. 4 players at a time play other players on deck doing something on their side of the net to keep them busy. Big circle: If server team wins; the 3 out of 5 or 2 out of 3 challenge; every player on the court rotate one position. Small circle: If server team loses; the 3 out of 5 or 2 out of 3 challenge; every player in the same side of the court rotate one position. The purpose is to improve doubles play. This drill allows them to practice doubles points in a 1up 1back against 1up 1back starting formation. Player of all ability can play.


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CARDIO TENNIS DRILLS AND GAMES: ITA CONFERENCE 2009

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