Hi everyone!

Here’s a solo drill with a ball machine to work on the smash while moving backwards, a common situation after an opponent’s lob. This exercise will help you handle that shot better while smoothly transitioning back into an offensive position at the net.

The goal of this drill is to master the smash while moving backwards, improve your ability to read lobbed trajectories, and follow up efficiently on the next short ball to regain the advantage in the rally.

How to run the drill:

Set up the ball machine at the back of the court and program it to alternate between deep lobs and shorter balls. This will allow you to work both on reactivity and on reading different trajectories.

Position yourself in the middle of the service line, in a ready stance.

As soon as a lobbed ball is sent, pivot quickly, move back with small adjustment steps, get under the ball and hit a smash with a full motion, keeping the racket face well oriented toward your target.

Once the smash is executed, move quickly forward to the net to play the next short ball. This alternation simulates real match play, where you need to chain a defensive response to a lob with taking the initiative at the net.

Set an interval of 6 to 7 seconds between balls. Perform sets of 8 to 10 shots, taking 30 seconds of active recovery between sets.

(Image created with the ETDM software – Download it here)

This exercise boosts your confidence against lobs, develops the precision and power of your smash while moving backwards, and improves your ability to turn defence into attack thanks to your move forward to the net.

Pro tip: As you move back, keep your weight slightly on the balls of your feet so you can brake efficiently, stabilise your stance and hit the smash in balance.