🎾 Tối Thượng - Tennis - Thực Hành - For - 2 - Player¶
Giới Thiệu¶
Tối Thượng - Tennis - Thực Hành - For - 2 - Player — tài liệu 3 trang từ thư viện sách tennis.
Chủ đề chính: Practice
Tóm tắt nội dung (trích từ tài liệu gốc): Practice with Purpose: Necessary Elements: This practice plan is meant for you plus 1. If you have access to a tennis pro who can hit with you, great, but finding someone who shares your focus and enthusiasm for improvement is very beneficial. Have Purpose and Intent: Most tennis players go out to "hit" without any specific focus at all. They're hitting shots without any purpose or intent which severely underutilizes their time and effort. There should be a reason behind every single swing you make during your practice time. Set up a target. Create a goal. With these things in place continual
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Nội Dung Gốc (Tiếng Anh)¶
Practice with Purpose:
Necessary Elements: This practice plan is meant for you plus 1.
If you have access to a tennis pro who can hit with you, great, but
finding someone who shares your focus and enthusiasm for improvement is very beneficial.
Have Purpose and Intent: Most tennis players go out to "hit" without any specific focus at all.
They're hitting shots without any purpose or intent which severely underutilizes their time and
effort. There should be a reason behind every single swing you make during your practice time.
Set up a target. Create a goal. With these things in place continual advancement of your game
is possible. Without them you may feel like you're accomplishing something but the truth is huge
improvements are being left on the table.
Warm up:
Dynamic Stretching: Dynamic Stretching helps prevent injury and maximize your
performance. Here's a YouTube video of Ian demonstrating each stretch: Click Here!
5 min:
Jog
Pull knee to chest stretch
High knees
Tin soldiers
Butt kicks
Shuffle
Carioca step
Short court:
5 min: Use the service line as a baseline. Get used to the conditions (courts/weather).
Focus:
- Footwork - use split step each time the other player hits
- Calm relaxed hits - Use either topspin or slice
Cooperative Drills:
Middle Baseline Rallies
5 min: Cooperative Rally down the middle of the court.
Focus:
- Gaining comfort and confidence with your groundstrokes.
- Aim for No-mans land - 10 consecutive shots in a row.
Cross Court Rallies
5 min: This is a fundamental direction that you need to be able to hit effectively and consistently
for success in both singles and doubles. Split time between deuce and ad sides.
Focus:
- Only hit your outside shot (forehands on deuce side and backhands on ad side
for a righty)
- Great practice for conditioning and balance.
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- Alleys can be in or out
- Add depth variable (past service line) for extra
challenge
Figure 8 Drill
5 min: This drill is a very "real life" point pattern. One player will hit every shot cross court
while the other hits every shot down the line. The result is a "criss cross" pattern that challenges
footwork and conditioning while also benefiting other match skills.
Focus:
- Work together to keep a rally going.
- Works on changing direction.
- Accuracy (can use physical targets for additional focus)
Serve and Return
5 min: Place a serve to either Forehand or Backhand and practice placed returns. Goal is to
get successfully complete each pattern 3 times: serve to forehand and cross court return, serve
to forehand and down the line return, serve to backhand and cross court return, serve to
backhand and down the line return. Complete on both deuce and ad side. Adjust for time as
needed.
Focus:
- Placement of Serve
- Placement of Returns
Lob and Overhead
5 min: Especially if you're a doubles player, practicing your Lobs and Overheads. Pick a side to
hit the overheads to. Do 15-20 to each side.
Focus:
- Dealing with conditions (wind, sun)
- Building confidence in overheads/lobs
- Footwork and Positioning
- Accuracy with overheads
Serve and Volley
5 min: This is a great drill to practice serving, returning, and hitting a first volley. If you play
doubles this drill is crucial to your success.
Focus:
- Make your first three shots
- Practice split steps and balance for first volley
- Keeping first volley deep into court, or low if opponent returning and volleying
Competitive Drills:
20 min (mix and match drills as desired):
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Approach and Pass: This game will work on your ability
to close into the net and also your ability to make passing shots.
Rules: Feeds must be hit that bounce inside the other
player's service line. The receiving player must approach the net
after hitting his or her first shot. Play out point, anything goes. Alternate who feeds every four
points. First player to 10 points wins. You may ad stipulations (no overheads, no drop volleys,
etc...). You can play this using either full court singles boundaries or half court doubles
boundaries (either down the line or cross court).
Tug of War: This is a great game to play to improve your baseline game. The
mindfulness and awareness that it brings to both players is priceless. At the end of each point
you need to know how the point finished: with a winner (bounced twice without being touched),
forced error (great shot caused a miss), or unforced error (a miss on an easy shot). You can
win the game either by being the first to reach +5 points, or by causing your opponent to reach
-5 points.
Rules: When you hit a clean winner = +2 points
When you miss an easy shot without being pressured = -1 point
When you force an error from your opponent = +1 point
Singles Tie Break: Tie-breakers are not practiced enough. It's unfortunate because
Tie-Breakers are often played in lieu of 3rd sets. Practicing the pressure of having to play them
is essential to your development.
Volley to Volley: Whether you play this down the line or cross court, volley to volley
games are great to improve your control and quick reflex volleys. Try and keep volleys low so
that you're on offense as much as possible. This takes touch and feel which is achieved by
relaxing your grip and absorbing power.
Rules: Both players start on the service line. A courtesy feed starts each point (must be
in the air and above the knees to count). Once the feed is in play anything goes. Players can
close in, lob, or use any other target or tactic. Switch who feeds every four points. First player to
10 points wins.
Doubles Tie Breaker: Even if you have only 2 players you can still simulate a doubles
Tie Breaker by eliminating half of the court keeping the game cross court. This is a great drill to
practice serving/returning and volleying.
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