Hi! Here’s a group drill to strengthen your reactivity against drop shots—a decisive stroke when well anticipated. You’ll learn to read the game better, explode forward, and finish cleanly. The goal is to develop the ability to detect a drop shot, trigger an explosive forward sprint, and hit an accurate shot even when off balance. […]

Hi friends! Here’s a group drill designed to help you break out of the forehand diagonal by identifying a neutral ball that can be attacked cross-court. The goal is to recognize a neutral ball after a steady cross-court exchange and then trigger an attacking cross-court forehand down the line with clear offensive intent. Drill execution: […]

Hi friends! Here’s a group drill designed to help you move back efficiently on a deep cross-court backhand ball while maintaining good balance to hit a precise reply. The goal is to learn how to adjust by moving backward on a deep backhand-side ball, to play a safe cross-court shot while staying balanced throughout the […]

Hi friends! Here’s a group drill to learn how to link a solid return of serve with a quick move forward on an unexpected short ball. You’ll need to be sharp, organized, and precise in your forward movement! The goal is to learn how to chain a solid cross-court return with a quick approach to […]

Hi! Here’s a group drill to improve your topspin serve by targeting the wide zone on the diagonal. This type of serve pulls the returner off the court, creating exploitable space for the very next shot. The goal is to practice serving with topspin to the wide diagonal to push the returner back and out, […]

Hi everyone! Here’s a group tennis drill to learn how to move back properly on a lob and follow up with a controlled cross-court smash. It’s ideal for turning a defensive situation into a winning attack. The goal is to be able to move back efficiently on a lob, stabilise under the ball, and finish […]

Hi! Here’s a group drill designed to reproduce a realistic match situation: having to hit a passing shot at full stretch after a series of lateral movements. Here, reactivity, balance and clarity of decision-making are key. The goal is to develop the ability to hit a precise cross-court or down-the-line passing shot after intense lateral […]

Hi! Here’s a solo drill that’s as fun as it is effective: the reflex volley. It teaches you to react instantly to fast balls at the net while strengthening your control and stability. The goal of this exercise is to develop reaction speed and wrist stability on reflex volleys, so you can handle fast, unpredictable […]

Hi everyone! Here’s a group drill specially designed to master the backhand volley in difficult situations. It’s aimed at learning how to handle balls at your feet or slightly lobbed when you’re at the net, without needing a coach. The goal is to develop your ability to play a controlled backhand volley while moving back […]

Hi everyone! Here’s a pretty physical group drill to boost your lateral movement and accuracy. Here, we’re going to reproduce the intensity of real match rallies. The goal is to master fast side-to-side movement and hit with control at the end of your run, even when you’re slightly off-balance. How to run the drill: The […]

Hi! Here’s a stepper drill to work on switching quickly from defense to attack, just like in a real match situation. The goal is to link two opposite intentions without losing balance, while developing speed, coordination, and stability. How to perform the drill: Start in a low, athletic stance with both feet on the stepper, […]

Hi ! Today, we are going to test your balance with an exercise that will put your stabilizing muscles to the test. Cortices cautiously on the standing balance in standing, the feet set out to the width of the hips to properly distribute your weight. Keep the damage committed and the gaze fixed straight ahead […]

Hi ! Today, we will try the exercise of roast chicken, a real balance and strength test. Put on all fours on your carpet, then gently place the top of your head on the ground, naturally looking towards your knees. Then bring your knees closer to your elbows and put them on it so that […]

Hi ! Today, we are going to work your abs in depth with an exercise that will also improve your balance and your stability. Lie on your back, slightly folded legs, and lift them, stretching your feet up. Keep only your shoulder blades in contact with the floor and slightly take off the lower back. […]

Hi ! Today, we will fly like Superman with a sheathing exercise that will strengthen abs, back and glutes. We start lying on the ground on the ground, the arms stretched in front of you and the legs lying backwards, as if we were preparing to take off. Keeping the look directed towards the ground […]

Hello! Today, we're going to work on core strength with a gym ball, but this time, it's under your feet that everything will be played. Get into a classic plank position with your hands firmly planted on the ground, lined up under your shoulders. Place your feet on a gym ball, so that your body […]

Hi! Today, we're going to make your core workout with a gym ball a little more challenging for an even more fun and effective exercise. Get ready to work on your abs and balance like never before! Get into a plank position, with your forearms resting on a gym ball, well aligned under your shoulders. […]

Hi ! Here is a simple exercise, but not at all easy: proprioception. This exercise aims to improve body position awareness and balance by strengthening stabilizing muscles and developing neuromuscular coordination. Execution of the exercise: Player A must stand on a stable surface, such as a flat floor. But here, to reinforce the exercise, we […]

Hi ! The "leg projection" stretching exercise is used to stretch and strengthen the hip muscles, particularly the hip flexors and thigh muscles. Execution of the exercise: Start by standing, placing your hands on a chair or bench for balance.   Keep your back straight and your shoulders relaxed. Stand on one leg. Slowly raise […]

Hi friends Nothing could be simpler, in order to work on our balance we are going to do balance…. The exercise consists of balancing on 1 foot for 1 minute… We alternate the feet, we repeat the exercise 4 times per foot   Download this sheet in PDF format EnglishFrançais

Hi ! The skater step exercise is a movement frequently used in sports training. It consists of a lateral movement from one foot to the other, similar to the gliding of a skater on the ice. This exercise is often used to work the leg muscles. It also improves agility, balance and coordination.     […]

Hello everyone ! In this exercise we will target strengthening the legs as well as improving balance. Execution of the exercise: Player A positions himself behind player B and pushes him forward. Then, players A and B switch positions to face each other. This time, it is player A's turn to pull player B, using […]

Hi Here is a little physical exercise to work on balance and explosiveness. I recommend doing four one-minute sets with a 30-second break between each set. Progress of the exercise: We start from the net Jump from one foot to the other on each side of the line, pausing between each jump while remaining balanced […]

Hi Here is a little balance-oriented exercise: Along the lane line I hop on one side then the other side of the line to the net. On the way back I do the same thing by changing foot. 4 sets of 1 minute with 45 sc of rest between each set. Download this sheet in […]