Training Session

60 мин
intermediate
medium
1 игрока(ов)
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Warmup
Dynamic Warmup — Prepare body for training
10 мин

Agility Ladder Drills

Set up the agility ladder on the baseline. Perform quick feet drills through the ladder.

Shadow Swings

Stand at the baseline. Perform shadow swings for forehand and backhand, focusing on footwork.

Критерии успеха
  • Maintain rhythm
  • Execute smooth movements
Легче
  • Slow down the pace of ladder drills
  • Reduce number of shadow swings
Сложнее
  • Increase speed through the ladder
  • Add directional changes during shadow swings
Technical
Serve Technique — Improve serve rhythm, spin, and accuracy
30 мин

Targeted Serves

Place cones at service box corners. Serve aiming for cones. 10 serves per target.

Rhythm Serves

Serve with a metronome set to 60 BPM. Focus on consistent rhythm. 15 serves.

Критерии успеха
  • Hit 70% of targets
  • Maintain rhythm for all serves
Легче
  • Reduce target size
  • Lower metronome speed
Сложнее
  • Increase target distance
  • Raise metronome speed
Game
Serve and Return Game — Apply serve skills in a game context
15 мин

Serve and Return Points

Serve to designated areas. Opponent (coach) returns. Play points to 5.

Критерии успеха
  • Win 60% of points
  • Successfully place serves in target areas
Легче
  • Allow one extra serve attempt
  • Reduce points to 3
Сложнее
  • Add pressure by increasing return speed
  • Play to 7 points
Cooldown
Static Stretching — Promote recovery and flexibility
5 мин

Full Body Stretch

Perform static stretches focusing on arms, legs, and back. Hold each stretch for 30 seconds.

Критерии успеха
  • Complete all stretches
  • Maintain proper form
Легче
  • Hold stretches for 20 seconds
  • Focus on fewer muscle groups
Сложнее
  • Add dynamic movements between stretches
  • Increase hold time to 40 seconds