Weekly Workout

BACKBOARD:

Groundstrokes
Two Bounces
Consistency Practice- 1 rep 10 shots either forehand or backhand
1 rep 10 FH to FH
1 rep 10 BH to BH
1 rep 10 each cross court, FH to BH to FH to BH


One Bounce
1 rep 10 FH to FH
1 rep 10 BH to BH
1 rep 10 cross court


Volleys
1 rep 10 FH to FH
1 rep 10 BH to BH
1 rep 10 FH to BH

The backboard is initially challenging. Start out with just 15 minutes then gradually increase your time as your skill level rises.

DRILL SESSION:

Groundstrokes:
1. 10 min. short court-mix it up, go for 15 each
2. 10 min. full court-mix it up, 15 each
3. 10 min. cross court-5 min. each direction, 10 each
4. 10 min. down the line-5 min. each direction, 10 each

BREAK: 5 min.

Volley:
5.10 min. short court volley/groundstroke- 5 min. each player
6.10 min. baseline volley-groundstroke-5 min. each player


Lob-Overhead:
7. 10 min. (5 min. each player)
Serve/Return of Serve:
8. 20 min. (5 min. each player, each court)


Total: 95 mins.

This can be broken into 2 sessions. Do the first half one day, the other half the next day.

Serve:
100 per week
25 to each (4) corners

The purpose is to work on consistency and accuracy.
Get a basket of balls to make this work better. The idea is to hit the ball softly in order to learn the feeling of each shot. Swing gently and you will gradually develop the skill to consistently hit the ball back into the court. The first step in being a good player is keeping the ball in play. Step two is hitting where you need to hit it. Step three is making sure you’re having fun.

BACKBOARD:

Groundstrokes
1 rep 20 FH to FH
1 rep 20 BH to BH
1 rep 20 FH to FH
1 rep 20 BH to BH
3 reps 20 each cross court FH to BH to FH to BH
2 rep 20 shots in this sequence; FH dtl, FH xct, BH dtl, BH xct, FH dtl, FH xct, BH dtl, BH xct, etc.

Volleys
1 rep 10 FH to FH
1 rep 10 BH to BH
1 rep 10 FH to BH

DRILL SESSION
2 sessions per week

Session 1: 95 mins. Total

Groundstrokes
1. 5 min. short court (mix it up, go for 25 each)
2. 5 min. full court (same as above)
3. 10 min. cross court (5 min. each direction)
4. 10 min. down the line (5 min. each direction)
5. 10 min. xct-dtl (5 min. each direction)

BREAK: 5 min.


Lob-Groundstroke
6. 10 min. (5 min. each, on rise grndstrke or overhead off lob)
Lob-Overhead
7. 10 min. (5 min. each player)
Approach Shot-1st Volley
8. 20 min. (5 min. each person, each direction-slice dtl on short or
low ball, topspin xct on waist level ball)
Volley-Overhead
9. 10 min. (5 min. each player-baseliner alternates grndstrke-lob)

Session 2: 100 mins. Total

Volley
1. 10 min. volley-groundstroke (5 min. each player)
2. 20 min. cross court volley-grndstrke (5 min. each player, each
direction)
3. 20 min. down the line volley-grndstrke (same as above)
BREAK: 5 min.
4. 5 min. volley-volley (from service line)
5. 5 min. volley-volley (from 3 ft. inside service line)


Serve & Return
6. 20 min. (5 min. each player, each court)


Serve & Volley
7. 10 min. ( 5 min. each player)


Drop Shot
8. 5 min. ( start at service line, work way in, start again)

Serve: 300 per week
1st serve: 50 to each of the 4 corners
2nd serve: 25 to each corne

The goal here is to do enough repetitions so that the strokes, footwork, tracking of the ball, breathing, concentration, and relaxation are deeply patterned into the subconscious so that when you go to play competively everything comes together. Each person has a different number of repititions to do. We just have to keep working until it’s in there.