1 – Warm up
3 Laps around the court. Loop with you arms (5 to each side), keep but, high knees, same stretch than last week with legs.
2 – The contact point + The balance
Power is nothing without controlPirelli
Before trying to have power, chase the control. Here is some exercise that you can do.
3 – Serve practice
Set up 4 colones. Focus to one zone only, 10 chances. Do each zone (8), then write the result. While this time, your partner is picking up the balls. Change every 20 serves.
4 – Play in the service boxes (5 minutes)
5 – Play in the service boxes (variation)
5 – Game in the service boxes (Up to 11 points), 2 sets win
Rules : No fast balls and no volleys (otherwise you lose the point)
Instruction : Drop the ball at the top of the net in the center of the court, then the first shot MUST be a lob
Tactical : Use the most space as you can in opponent side. It the ball early when you are in attack. Play high and crossed when in defensive situation.
6 -Rallies from the baseline (3/5 minutes)
Be sure that you are ready (stand still) before the ball hits the ground in opponent’s side.
7 – Points from the serve
- Drop four balls in the T.
- The server is 2 meters inside the court (on a side)
- If he hits the ball with his serves he wins the set.
- Up the 7. (it’s the same player who serve the whole set).
8 – One smasher one returner
The smasher starts from 2 meters, behind the net in the center of the court. He through the ball behind him then they you play the point. Nb : The smash has to be done from behind the service line. No drop shot on the first shot.