Training planner

1. Rally backhand to backhand crosscourt past the service line.
2. Aim for 1 m above the net with topspin.
3. Count consecutive balls deep (beyond service line).

Done when: 20-ball rally, 15+ landing deep

1. Feeder gives short ball; approach down the line.
2. Split-step as opponent strikes.
3. Punch first volley into open court, no backswing.

Done when: 7 of 10 first volleys past service line

1. Feeder sends heavy topspin to backhand shoulder height.
2. Step in to take early, or step back and loop high crosscourt.
3. Recover to the middle after each ball.

Done when: 8 of 10 back deep crosscourt

1. Serve only second serves with your full routine.
2. 10 deuce, 10 ad, aiming 1 m inside the service line with margin over the net.
3. Each miss costs one level; start over if you miss twice in a row.

Done when: Log how many of 20 land in

1. Place cones at T, body and wide in each service box.
2. Hit 10 first serves per target, deuce then ad side.
3. Track makes; move on only after 6/10.

Done when: ≥ 60% first serves into targets

1. Partner rallies, then feeds a ball inside the service line.
2. Move forward, hit to the bigger target (crosscourt or deep middle) at 80% pace.
3. Follow forward only if the ball was hit from inside the baseline.

Done when: Log attacks out of 10 that win or force a weak reply

1. 5 balls around the baseline and service line.
2. Collect one at a time, return to centre mark.
3. Rest 60 s between 3 rounds.

Done when: Beat your time each week (e.g. < 18 s)

Optional conditioning (age-appropriate)

• Carioca & side shuffles — 2 × court width each. Stay low, light feet
• World's greatest stretch — 5 per side. Reach elbow to instep, rotate open
• Split-step reaction starts — 8 × 5 m, full rest. Land on balls of feet as partner points