programme entrainement tennis

Training programme - Week 3 - Session 1

Baseline technique

Main goal:
Improve spin (top spin, slice)
Secondary aim:
Service technique (regularity)

Main Session 1-hour:
10’ : Rallies within the service lines without hitting hard and without expanding the game. Keep control of the ball with your hands. All shots must be executed from a balanced, two-footed solid foundation.

10’ : Baseline rallies down the middle of the court (5m wide zone). Work on top spin technique. Accentuate your knee bend below the level of the ball (forehand and backhand) in order to swing through it from down to up moving forwards. You can also use your wrist to increase topspin by whipping up the racket head on impact.

10’ : Baseline rallies in the deuce court (forehand/forehand for 2 right-handers). Same as previous exercise but varying target zones and height of ball flight. 3 shots towards a target (cone, ball tube…): 1 high deep cross-court, 1 long down the middle, 1 short cross-court (to bring your opponent forward). 5 mins work per player.

10’ : Same as previous exercise in the advantage court (backhand/backhand for 2 right-handers).

10’ : Serve on both sides of the court. Concentrate particularly on your starting position right up to your Trophy position. Stay as relaxed and as well-balanced as possible. Hit the ball almost at full stretch.

10’ : Open play. Play points beginning with a serve.

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Programme entraînement tennis

After a nice summer holiday, it’s good to get back to sport. Now is the time to hit the courts and get in shape for the new season... There’s nothing better than our coach’s training programme to be physically ready to play your best tennis...