Below is a list of cardio tennis drills & games. To keep players moving, players can do side-line activities or collect balls. . The session works best with a minimum of 3/4 players and a maximum of around 12. This ensures the session moves at a nice pace and players hit enough balls. Each of the drills are designed for a full size tennis court.

Warm-up

Pacman

Depending on numbers, either one or two people are nominated as chasers. The rest are being chased. Everyone chooses a line to start on, ideally away from the chasers. Once the coach says “go” players must run away from the chasers but always stay along the lines. Works best on half a court so players have to change direction quickly and chasers can work well as a team to trap people. Once someone is caught, they become a chaser.

Ball Stealing

On one side of the court only, each player places their racquet on the floor with 3 balls on top. On “go”, players run to someone else’s racquet, take a ball off, and put it back on their own racquet. The person with the most balls at the end of the time gets to rest the next round. This drill is done best on about a 30 second timer.

Moving and Catching

Players pair up with one ball between them. Find a space and stand about a metre apart, facing each other. While sidestepping, players throw and catch the ball between them. This can be progressed to two balls.

Rollerball

Players pair up. One stands on the inside tramline (player A) while the other stands on the outside tramline (Player B), both facing the same way. The retriever (player A) should be standing with their feet apart, bouncing on their toes. Player B has one ball and rolls it through player A’s legs. Player A must try and push off explosively to stop the ball with their hands before it gets to the other inside tramline. Make sure the roll is firm enough that it challenges the player chasing. Swap roles after a few goes.

Over the head

The same setup as Rollerball, but this time, the player behind does an underarm throw over the player in front’s head. They must try and catch the ball after only one bounce.

Side-to-side catching

In pairs, player A stands in the middle of the baseline in ready position but without a racquet. Player B stands between the service and baseline with 2 balls. He must throw the balls, one at a time, either side to side, or can throw back behind the player. Player A must try and catch the ball each time and throw back to player B. You can either do it timed or do a number of throws and then swap roles.

Swedish Handball

Split the group into two teams which start on opposite tramlines. Team As goal is to catch the ball between Team B’s tramline, and vice versa. A tennis ball is placed in between the teams in the centre of the court. On “go” players must run for the ball. team mates must pass the ball between them without letting it bounce, until they catch it within the designated goal.It is very similar to netball. Players can intercept all they like to try and win the ball.

Bulldog

One player starts as the bulldog and they are in the middle of the court. All other players start on the same tramline. On “go” players must try and successfully run from their tramline to the other one without being caught by the bulldog. If they are caught, they also become a bulldog in the middle.

Drills

Back and Forth

Very simple, in pairs, within the service boxes, hit a shot, then touch the net between each hit.

Volley Rally

In pairs, all players start by the same net post in a line. One pair at a time has to volley to each other over the net as they move across to the other side. If they make a mistake, grab the ball and start again. Keep repeating. Make sure to change the starting side so they practice moving volleys both ways.

Groundstoke, Volley

In pairs in the service box, alternate between hitting a groundstroke and a volley. Great for getting them to practice changing grips as well as forwards and backwards quick movements.

Chase The Lob

Split the players in two. Each group of players line up by the net posts on either side. The coach feeds up a lob for the first player on the left net post, diagonally so it bounces just beyond the service line. Straight after this feed, a ball is fed on the opposite diagonal for the first player on the other side. Players must try and play the ball back as a lob. After they have hit, they join the line of players at the other net post. This makes the drill safe and allows players to practice retrieving from both sides.

Three In A Row

All players line up behind each other in the left hand corner of the baseline. The coach feeds three forehands, one This drill can be done with either volleys, forehands or backhands.

Side-to-Side

This drill is best if you have a smaller number of players. one player at a time starts in the centre of the baseline. The coach alternates feeding the ball from side to side. Depending on how many people you have, it could be from 4-6 balls.

approach, Volley, Smash

The coach feeds an approach shot, followed by a volley. I personally like to make them then touch the net after the volley, before then going up for a smash. Players can then peel off to the sides and re-join the other line.

ZIg-zag Run

All players start in one corner, lets say the right corner in this instance. The coach feeds the first ball deep to the left side of the court, followed by a short ball back to the right side, followed by a volley on the left. Players should then run around the court and re-join the start of the line.

Deep, Short, Volley

The coach feeds the first ball deep, followed by an approach, followed by a volley. Players can then peel off to the sides and re-join the other line.

Smash It

Two players at a time on the baseline. One player on the right, one player on the left. On “go” they both sprint to the net and touch it with their racquet. The coach then feeds up a smash for one of them, followed by the other. They must hit 3-5 smashes, depending on how many people are in the session. Between each hit, they must touch the net.

Back-Behind

Place two cones about 1.5 metres apart just behind the centre of the baseline. Split the group into two. One side hits only forehands, the other side only backhands. The coach alternates feeding wide balls to each side. After each hit, that player must recover around their cone before running for the next wide ball.

Games

Charge

Players get into pairs. One pair start on their own down the far end at the baseline (pair A). The other pairs are the same side as the coach. As soon as the coach feeds in, the first pair (pair B) charges towards the net ready to hit a volley. The point is then played out. If pair B win the point, they quickly run down the other end and take pair A’s position. The coach then feeds straight away and pair C will then charge the net. You can either do it for a period of time, or play until a team achieves a certain number of points down the winning end.

Champions

One pair are the champions and start at one end of the court. All other pairs start at the opposite end. All players start at the baseline. The coach feeds from behind the champions. The first feed is deep and the point is played out. If the challengers win the first point, the move forward to the net to start the next point with a volley. If they win that point as well, they take the place of the challengers. Next pair comes in and challenges the new champions.

Switch

Two pairs play against each other and all start at the baseline. The coach feeds in to one team. As soon as a player hits the ball, that pair must switch positions. The opposing team do the same. The same person may hit every ball in one rally if the ball is continuously played to one side. If you have an odd number of players, switch in the extra player after every 2 points.

Losers Run

Split the group into two teams. One player from each team starts at the baseline. The coach feeds the ball and the point is played out in the singles court. Whichever person loses the point, that player then has to run all the way round the court and get back to their team before their next turn. A team wins when they have all the opposing team running at the same time.

One Racquet

Split the group into two teams. Each team chooses one player’s racquet to share between them. One player from each team starts on the baseline. The ball is then fed in and as soon as a player has hit their shot, they must pass the racquet to the next player in their team. If they fail to pass the racquet, they will not be able to play the shot. To make it easier the next player should follow to where the person is playing the ball.

Cool Down

It is important to cool down at the end of a session. Do a slow jog or walk, followed by some stretching at the end of the session. It is important to reduce player’s heart rate and breathing rate.

If you have any questions or would like to discuss anything on this page. Please feel free to contact me.