🎾 Cardio - Tennis - Drills¶
Giới Thiệu¶
Cardio - Tennis - Drills — tài liệu 65 trang từ thư viện sách tennis.
Chủ đề chính: Split step, Forehand, Volley, Racquet, Bài tập
Tóm tắt nội dung (trích từ tài liệu gốc): Cardio Tennis Drills � Table of Contents Page 1 - 3 Section II � WARM-UP Drills Page 4 1. Bounce Hit Forehand Page 5 2. Partner Catch with Shuffle Step Page 6 3. Ball - Racquet Exchange Page 7 4. Volley Up and Over Page 8 5. Three Volley Across Diagonally Page 9 6. Mini Tennis Up and Over Page 10 7. Jog High Knees and Split Step Page 11 8. Merry Go Round Page 12 9. Box Run Line Touches Page 13 10. Burglar Drill Page 14 11. Jumping Jacks Page 15 12. Free Style Swim Page 16 13. Torso Twist Page 17 Section III � DRIILL BASED Drills Page 18 4. Volley Catch Page 19 5. Backhand Volley Catch Page 20
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Nội Dung Gốc (Tiếng Anh)¶
Cardio Tennis Drills � Table of Contents Page 1 - 3
Section II � WARM-UP Drills Page 4
1. Bounce Hit Forehand Page 5
2. Partner Catch with Shuffle Step Page 6
3. Ball - Racquet Exchange Page 7
4. Volley Up and Over Page 8
5. Three Volley Across Diagonally Page 9
6. Mini Tennis Up and Over Page 10
7. Jog High Knees and Split Step Page 11
8. Merry Go Round Page 12
9. Box Run Line Touches Page 13
10. Burglar Drill Page 14
11. Jumping Jacks Page 15
12. Free Style Swim Page 16
13. Torso Twist Page 17
Section III � DRIILL BASED Drills Page 18
4. Volley Catch Page 19
5. Backhand Volley Catch Page 20
6. Approach Poach Page 21
7. Overhead Tap the Net Page 22
8. Bryan Brothers Cooperative Volley Page 23
9. Live Ball Page 24
1. Two Balls Across the Baseline Page 25
2. Poaching and Switching Page 26
3. Serve and Volley Page 27
4. Thigh Burner Page 28
5. Drop Shot Drill Page 29
6. Set Up Put Away Volley Page 30
7. Run For the Lob Page 31
8. Mid Court Crusher Page 32
9. Approach and Volley Page 33
10. Field Day Page 34
11. Double Windshield Wiper Baseline Page 35
12. 3 Volley Across Page 36
Section IV � PLAY BASED Drills Page 37
10. Star Wars Page 38
1. Consistency Rally Page 39
2. Double Tap at the Net Page 40
3. Charging Points Page 41
4. Net to Baseline ` Page 42
5. Triples Page 43
6. 2 Back vs. 2 Back Page 44
7. Terminator Page 45
8. Down the Line Forehand Passing Shot Page 46
9. Drop Shot Me Page 47
10. Half Court Serve and Volley Page 48
11. Poaching Page 49
12. Recovery Channel Page 50
13. Adios Page 51
14. Rainmaker Page 52
15. Red Rover Page 53
16. Intense Page 54
Section V � COOL DOWN Drills Page 55
1. Volley Ball Tennis Page 56
2. Consistency Volley Page 57
3. Partner Volley Page 58
4. Service Drill Page 59
5. Double King of the Court with Serves Page 60
6. Doubles Tiebreaker Page 61
7. Bobsled Page 62
8. I Did It Page 63
9. Team Serving Page 64
10. Serve Progression Page 65
Bounce Hit Forehand
1. Players form 2 lines at the baseline with
the basket in between
2. Players grab a ball from the basket, jog
to the service line and do a "bounce
hit" forehand
3. They exit quickly and run through the
ladder before returning to the opposite
line
Beginner players hit forehands off both sides
Partner Catch with Shuffle Step
1. Line up players as partners on a
doubles sideline with a foam ball
2. Players shuffle step to the opposite
doubles sideline as they bounce
catch the ball to each other
3. Be creative; catch out of the air,
use 2 balls, turn it into a
competition
Ball and Racquet Exchange
1. Players partner up across the net
from one another at the service line
2. Player 1 has a racket, Player 2 a
foam ball
3. Player 2 tosses the ball underhand
to player 1 so 1 can hit the ball off a
bounce
4. 1 hits the ball cooperatively so 2
can catch it, both players are
moving forward as this is happening
Both A and B meet at the net and exchange
the ball and racket, then they back pedal to
the service line and repeat.
Volley Up and Over
1. Two rows of 3 players each face off
across the net.
2. Player hits ball cooperatively to their
partner so they can take it out of the
air as a volley. Instead of volleying it
right back the player bumps it up to
himself and then volleys it back over.
All balls should be taken out of the air,
no bounce.
3. This is a cooperative exercise for more
skilled players to learn control and how
to put under spin on the ball.
4. Can also be used as a cool down
exercise.
Three Volleys Across
1. The pro is feeding from a basket behind
the T.
2. On the opposite side, the players form a
line in the ad alley to the service line.
3. First player approaches the net and split
steps and takes first volley, then moves
to the right to receive the second
volley, then moves to the right again to
receive the third volley. Player then
exits to the right, goes through the
ladder and behind the baseline around
to the end of the line as the second
player begins.
Mini Tennis Up and Over
1. Two rows of 3 players each face
off across the net standing just
behind the service line.
2. Players hit the ball so that it will
first bounce in front of the player
that they are hitting to.
3. Receiver then bounces the ball up
so that it will bounce on the court
in front of them before they hit the
ball back.
Jog High Knees and Split Step
1. Students are spread out on the
baseline facing the net, racquet
in hand.
2. Pro is in front of the students
facing the net as well.
3. Pro demonstrates as students
follow, high knees to the net then
split step.
4. Turn around, run to the baseline
with back kicks then split step,
get in rhythm with the music!
Merry Go Round
1. Players and coach form a big circle,
racquet in hand.
2. Upon the coache's direction, they all
shuffle clock wise to the music.
3. The coach then changes directions
alternatinig clock wise and counter
clock wise to keep the players on
their toes.
Box Run Line Touches
1. Player A starts at the net, on the
deuce side racquet in hand, three
to four players are directly behind
player A. Player B starts at the net
on the ad side, three to four other
players behind player B. No ball is
being played.
2. Player A is to run to the singles side
line and touch the line, then run to
the center line and touch it back and
fourth for twenty seconds. Other
players run the same pattern
simultaneously.
3. Variation: at the end of the warm
up, you can make it a competition
counting who can touch the most
lines in 20 seconds.
Burglar Drill
1. The coach's racquet is on the ground
in the middle of the court with 18
balls on it.
2. Players are spread out to all corners
of the court.
3. Their racquet is at their feet laying
on the ground with no balls on it.
4. Upon direction from the coach, each
player runs to the coach's racquet or
they can "steal" a ball from someone
else's racquet.
5. The winner of the game is the first
person to gather 3 balls on their
racquet.
Jumping Jacks
1. The coach and players are spread
out on one side of the court.
2. They all do jumping jacks to the
beat of the music.
Free Style Swim
1. The coach and players are spread
out.
2. They all do big arm circles imitating
a free style swimmer to the beat
of the music.
3. Variation: see which one of your
students has the coordination to
have one arm circling forwards and
one arm backwards.
Torso Twist
1. The coach and players are spread
out.
2. They join hands in front of them
imitating a ready position.
3. Twist the torso to the left then to
the right to the beat of the music.
4. Great for back and upper body
warm up.
Volley Catch
1. Players line up single file off the side
of the court near the service line
without a racket
2. Player will catch ball with their hands
simulating "volley" technique
3. Pro feeds two balls to each player as
they move across the service line
4. Player exits, drops ball into a basket
and runs back into line
5. It doesn't matter if the player catches
with left or right hand
6. Emphasize "diagonal power" with the
legs, simulating a "fitness" lunge
7. If you have more than 6 players have
them run through the ladder after
catching the balls
Backhand Volley Catch
1. Great way to learn the backhand volley
"without "teaching"
2. Set up the drill just like volley catch except the
player will have a racket
3. The players dominant hand is holding the
racket. The racket is resting on the players
non-dominant wrist below the racket head
4. The player will "catch" the ball in the
non-dominant hand. The wrist and racket
should not break contact
Approach Poach
1. Players form two lines at the baseline
2. Pro feeds a 2 ball sequence to each
player; first ball is short (approach)
and the second a volley feed
(poach).
3. After the player hits the approach he
moves in a diagonal movement
across the center line and volleys
the second ball out of the air.
4. He exits quickly and off the same
side and runs through the ladder
before returning to the end of the
opposite line
The pro feeds the next ball to the other line in
quick succession.
Overhead Tap the Net
1. Two players start in the volley
position, the lines are formed at both
net posts
2. The pro double feeds a challenging
lob, after the player hits the
overhead he must sprint forward
and "tap the net"and immediately
begin backpedaling for the next lob
3. The pro feeds each person 3 balls
and then they rotate
If you have larger numbers set up the ladders
at the baseline and have the players run
through before returning to the opposite line.
Bryan Brothers Cooperative Volley
This drill requires a high level of volley skill
1. Players stand across the net from one
another about a foot inside the service
line close to the doubles sideline
2. They cooperatively reflex volley the ball
as they both move to the opposite
sideline.
When they get across the court, they will run back
to the end of the line and repeat
Live Ball
"King of the Court on Steroids" can be played as single or
doubles: begin with a Champion side and a Challenger side.
1. The Pro feeds to the challengers and informs the players
where the first ball must be hit to be considered good. For
example if playing in the typical one up one back doubles the
pro can say the first ball off the feed must be hit cross court. The
point is played out and anything goes.
2. Play best out of 3 points.
3. If the challenger side loses 2 points in a row they are out, no
matter what the count is. A clean winner hit by the challenger
automatically takes over the champion side.
4. The game differs from king of the court because as soon
as the ball dies (winner or error), the pro immediately feeds in
the next ball so that the point never ends, thus the name, LIVE
BALL.
5. The pro calls the score and challenges the players with the
feeds according to the level of player: lobs, dropshots, line drives
or by putting the ball in the racquet of the challenging side
players as needed by the pro to keep things moving and the
sides will change frequently.
Alternate the feeds in for doubles, so that each player gets their
fair share of hits.
Two Balls Across the Baseline
1. The pro is double feeding from a
basket behind the T.
2. On the opposite side, the players
form a line on the ad side behind
the baseline.
3. Player 1 is behind the baseline on
the deuce side and player 2 is
behind the baseline on the ad side.
Player 1 hits the 1st feed down the
line and exits to the end of the line.
Player 2 hits 2nd feed down the line
and moves to the position that
player 1 vacated.
4. Repeat double feed, 2 & 3 hit and
rotate so that 3 & 4 are in position
for next double feed.
Poaching and Switching
1. The pro is feeding from a basket
behind the T.
2. On the opposite side, the players
form 2 lines at the baseline. Player
1 on the deuce side, 2 is on the ad.
3. The pro feeds an approach shot
to player 1. As player 1 hits the
shot, his partner 2 charges the net.
4. Player 1 stops at the service line
while player 2 goes all the way to
the net position. Pro feeds second
ball back to 1 which 2 intercepts
with a poach. Player 1 switches.
Pro feeds a volley to player 1 who
is now volleying from service line
on ad side. Players rotate outside
go through the ladder and players
3 and 4 take their turn.
Serve and Volley
1. 8 players, 2 lines starting from the
baseline.
2. The pro stands on the opposite side
of the net in the center.
3. Pro counts 1,2,3 and the first two
players serve at the same time.
Then they run to the net.
4. Pro double-feeds 3 volleys, 1
overhead.
5. Players exit on the outside, go through
the ladder and go to the end of the
line. Next two players are up.
Thigh Burner Volleys
1. Six players on the court at the service
line. Pro is free to move about.
2. Players 1& 2 hit volley volley straight
ahead. from the doubles alley. Players
3 & 4 volley volley from the opposite
doubles alley. Players 5 & 6 volley
volley from the center line.
3. Each player starts from the service
line.They are to step into their volley.
One maybe two steps inside the
service line, then recover behind the
service line and split step before their
partner makes contact, then step into
their next volley.
Drop Shot Drill
1. The pro is feeding from a basket
behind the T.
2. On the opposite side, the players
form 2 lines at the baseline.
3. The pro double feeds a drop shot.
Players 1 and 2 run to their drop
shot straight ahead and hit a drop
shot back. Both players exit on the
outside and back to opposite side
of the baseline from where they
began for player 3 and 4 to take
their turn.
Set Up Put Away Volley
1. The pro is feeding from a basket
behind the T.
2. On the opposite side, the players
form 2 lines at the service line.
3. Pro double feeds 2 volleys to
player 1 and 2. The first volley is
to be hit from the service line,
deep down the line (on target).
The second volley, hit closing in
to the net, is to be hit short cross
court. Both players exit on the
outside then switch lines.