250 Series: Skills & Drills Lab
ServeĀ &Ā Return
Takeaways & Training Tasks
Keep the momentum rolling with these quick steps:
- Refresh your memory with the 2 skills, 2 drills, and training video.
- Knock out the drills 2ā€“3x before we meet again.
- Each time you play, pick one skill and make it your mission to useĀ it often and on purpose.
Serve & Rules
- Grip: Continental or Eastern Forehand
- Stance: Semi Open for optimal hip rotation and weight transfer
- Paddle Prep: Low to high in pendulum shape next to body
- Contact Point: Below the waist, out in front with weight transferring from back foot to front foot
- Follow Through: Out in front towards the target
Serve & Return Catch
- Set up Players cross court from each other at baseline.
- 1 Player serves, 1 Player is catching the serve with hands focusing on early prep and catching it out front.
- Part #1 - Alternate serves forehand/backhand
- Part #2 - Randomize serving for better ball recognition
Return of Serve
- Contact Point: Focus on contact point out in front
- Weight Transfer: Load and Rotate. Extending forward through the ball. This creates depth which is key for return of serve.
- Hands: Reach out with non paddle hand on forehands. Separate hands
when hitting a 1 handed backhand. - Swing: Short Backswing. Swing plane to the side to initiate kinetic chain.
Serve, Return Cooperation
- Players set up cross court at the baselines.
- Player 1 serves, Player 2 returns, Player 1 moves to catch the ball.
- Repeat 3 times then switch serve and return jobs.
- Perform multiple rotations from both odd and even sides of the court.
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