Periodization Training for Tennis
Part 17
By Dr. Paul Roetert
More Ball and Racquet Drills
This article presents more ball and racket drills for use in your Periodization Training program. These are high intensity, explosive drills that train you for the bursting movements of actual competitive play, part of the overall court movement drill series we have been presenting. (See part 14, part 15, part 16).
They are great drills to do at the end of a practice, although you can combine them to develop entire sessions devoted to improving your court movement skills.
 |
Plyo Groundies
Purpose: This drill develops an explosive first step moving sideways along the baseline.
Drill: Set up two cones on the baseline. The player hops over both cones, feet together. After the second landing and split step, the player sprints across the basline and hits a groundstroke.
 |
Forehand Only
Purpose: The forehand can be hit from almost anywhere along the baseline in the modern game. This drill helps develop your movement to do this.
Drill: The coach moves you from side to side, but you can only hit forehands. This means working on getting around the ball to go inside out or inside in, the way the top pros so often do.
 |
Transition Drill
Purpose: Develops the ability to advance to the net by hitting a variety of shots, and then close out the points.
Drill: The players sprint forward from the baseline, split step, hit a forehand volley, close the net, hit a backhand volley, then back up to hit an overhead.
 |
Plyo Volleys
Purpose: This drill develops a more explosive first step at the net, which is as important or even more important than it is for baseline play.
Drill: Set up 2 cones, one on either side of the center service line. The players jump over the first cone, split step, then jump over the second cone and do another split step. At the second split step, the partner or coach feeds either a forehand or a backhand volley.
 |
Protect Your Turf
Purpose: This drill improves movement skills around the net. It also reinforces the concept of closing in to finish the point.
Drill: The partner or coach feeds rapidly, alternating players, moving them around the service box, forward, side to side, and back. The players recover to the center of the box and try to close and finish whenever possible.
