Curated Routine

Only 5 Drills You Need for Perfect Tennis

TennisCardio & Conditioning

Only 5 Drills You Need for Perfect Tennis is a curated workout routine with 5 ordered actions and 5 timestamped video clips. Start with Side-to-Side Alternating Groundstrokes Cardio & Footwork Drill and Inside-Out & Cross-Court All-Forehand Weapon Pattern Drill. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 5 min 24 sec; rest is listed per action.

Clip time: 5 min 24 sec5 actionsSingle training session

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Action Sequence

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0:00 / 1:00
Sourceyoutube.com/watch?v=NWYy94KJvkA
AuthorYouTube creator
1

Side-to-Side Alternating Groundstrokes Cardio & Footwork Drill

Sets: 1Reps: 20 repsRest: 1 minEst. duration: 1 min

Move across the baseline hitting alternating forehand and backhand groundstrokes fed from side to side. The coach explicitly selects 20 shots for this demo, noting repetitions can adjust up or down by player level.

Key points

  • Work on clean footwork transitioning to the ball and dynamic recovery steps back to the center
  • Maintain shot control while moving under cardiovascular pressure
  • Pick specific target zones on the other side such as cross-court or down the line

Common mistakes

Sluggish recovery footwork between shots causing the player to get stretched out and lose control on subsequent balls.

0:00 / 0:48
Sourceyoutube.com/watch?v=NWYy94KJvkA
AuthorYouTube creator
2

Inside-Out & Cross-Court All-Forehand Weapon Pattern Drill

Sets: 1Rest: 1 minEst. duration: 48 sec

Play the entire baseline using only the forehand wing. Hit regular forehands to the right and run around backhand balls to hit inside-out forehands targeting the opponent's backhand.

Key points

  • Use your stronger stroke (the forehand) as much as possible to force the opponent onto their weaker wing
  • Move aggressively around the ball on the backhand side to create space for an inside-out forehand
  • Choose defined targets: either continuous balls into the opponent's backhand or alternating forehand cross and inside-out cross

Common mistakes

Failing to create adequate lateral spacing when running around the backhand, resulting in cramped contact.

0:00 / 1:16
Sourceyoutube.com/watch?v=NWYy94KJvkA
AuthorYouTube creator
3

Cross-Court Backhand Neutralization & Variety Drill

Sets: 1Rest: 1 minEst. duration: 1 min 16 sec

Rally continuously cross-court focusing on your weaker wing (demonstrated on the backhand) to build confidence, depth, and defensive stability.

Key points

  • Groove continuous cross-court depth to keep the ball unattackable and protect court position
  • Work on absorbing power when the opponent hits hard by using topspin or slice variety
  • Ensure the ball stays deep so you can earn opportunities to attack with your main weapon on the next shot

Common mistakes

Changing direction down the line prematurely rather than sustaining cross-court quality and depth.

0:00 / 0:52
Sourceyoutube.com/watch?v=NWYy94KJvkA
AuthorYouTube creator
4

Deep High-Bounce Defensive Recovery Drill

Sets: 1Reps: 20 repsRest: 1 minEst. duration: 52 sec

Defend against heavy topspin balls fed hard into the ground side to side for 20 shots, training footwork adjustments, height over the net, and fitness.

Key points

  • Adjust footwork and positioning backwards to get behind heavy, high-kicking topspin bounces
  • Hit with extra net clearance and height to ensure deep court depth from a defensive position
  • Recover quickly back to position after hitting on the run from deep beyond the baseline

Common mistakes

Attempting to hit flat or drive through heavy balls from deep defensive positions, resulting in balls landing in the net or short.

0:00 / 1:28
Sourceyoutube.com/watch?v=NWYy94KJvkA
AuthorYouTube creator
5

Short Mid-Court Attack & On-the-Rise Putaway Drill

Sets: 1Reps: 20 repsRest: 1 minEst. duration: 1 min 28 sec

Step inside the baseline to attack short mid-court feeds using your primary weapon (demonstrated with 20 forehands). Take the ball on the rise before the apex of the bounce to rob opponents of recovery time.

Key points

  • Step forward quickly into the court upon identifying a short ball
  • Take the ball on the rise before it reaches the peak/apex of the bounce to take away time
  • Flatten out higher balls for aggressive pace and add topspin on lower balls for target precision

Common mistakes

Waiting for the short ball to peak and drop before striking, allowing the opponent time to recover.

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