Training /  Pre-Match Solo 'Grooving' Session (25mins)

A useful short and sharp solo session, ideal to use in preparation for a big match - either earlier in the daytime, or immediately beforehand if you can make it to the venue with a little spare time before your match

Play session Download PDF
    • Description:

      Hit a few harder shorter drives to warm the ball, then work through 2mins of hitting rhythmic straight drives down the line, looking to vary height/pace and groove in your basic technique. Consider putting a shoe target down for increased focus

    • Exercise Notes:Work for 2mins on the FH, and then 2mins on the BH side of the court

    • Minutes on exercise:5:00

    • Description:

      Continue working in the same format of basic straight drives as in the previous exercise, but now put in an attacking boast every 4th or 5th shot​

    • Exercise Notes:Work for 3mins, switching sides every time you put in the boast

    • Minutes on exercise:3:00

    • Description:

      Continue again in the same format of hitting straight drives as in the previous 2 exercises, but now putting in a cross-court every 4th or 5th shot? - mix between harder lower attacking cross-courts, and softer higher cross-court lobs

    • Exercise Notes:Work for 3mins, switching sides every time you put in the cross-court

    • Minutes on exercise:3:00

    • Description:

      Work here now on punching in some volleys from the service box area, focusing on quick hands and fast reactions - set yourself little targets of how many volleys you're aiming to hit consecutively, according to your level of ability

    • Exercise Notes:Work for 2mins on the FH, and then 2mins on the BH

    • Minutes on exercise:4:00

    • Description:

      Go straight from hitting your volley drives into hitting volley drops - work a sequence of 2 or 3 punched volleys into the service box area again, but this time cutting in a straight volley drop every 3rd or 4th shot

    • Exercise Notes:Work for 2mins on the FH, and then 2mins on the BH

    • Minutes on exercise:4:00

    • Description:

      Warm the ball back up with a few hard straight drives, then finish with straight drops into the front corners - vary the height/pace/width of your feeds, and look to really open the racket and cut the ball in with confidence and conviction

    • Exercise Notes:2mins on the FH, and 2mins on the BH

    • Minutes on exercise:5:00