Effortless Tennis - Innovative Tennis Instruction

Weekly Workout

MINIMUM

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.


REGULAR

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.

 

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