Week 1: Foundations
Clean contact, a ready position and a repeatable toss.
Day 1 · 🎾 Solo25 min
Grip, ready position and drop-feed
- 5 min warm-up: jog, arm circles, side shuffles
- 5 min shadow swings, forehand and backhand, checking your grip
- 10 min drop-feed forehands: 3 sets of 15, aim for the middle of the strings
- 5 min drop-feed backhands: 2 sets of 10
Watch:Warm-upGrips explainedPracticing alone
Day 2 · 🧱 Wall20 min
Easy rallies against the wall
- Stand 6-8 m (20-25 ft) back and let the ball bounce once
- 3 x 3 min forehand-only rallies; count your best streak
- 2 x 3 min backhand-only rallies
- Finish with 2 min alternating forehand / backhand
Watch:Wall drillsBeginner drills
Day 3 · 👟 Footwork20 min
Split step and first step
- 5 min dynamic warm-up
- 4 x 30 s split step + first step left/right (rest 30 s)
- 4 x 30 s side shuffles between two markers 3 m apart
- 5 min shadow swings, recovering to the middle after each
Watch:How to split stepFootwork lessons
Day 4 · 🚀 Serve25 min
Toss and rhythm
- 20 tosses without hitting: the ball should land just in front of your front foot
- 3 x 10 half-motion serves from the service line
- 3 x 10 full serves from the baseline, deuce side then ad side
- Note your first-serve percentage out of 20
Watch:The serve tossHow to serve
Week 2: Consistency
Longer rallies, a fuller swing and steady second serves.
Day 1 · 🎾 Solo30 min
Self-feed to targets
- 5 min warm-up
- Set two targets (cones or towels) deep crosscourt
- 4 x 15 self-fed forehands crosscourt, then 4 x 15 down the line
- 3 x 15 self-fed backhands crosscourt
Watch:Consistency drillsBe more consistent
Day 2 · 🧱 Wall25 min
Rally streaks
- Draw or tape a line at net height on the wall and stay above it
- 5 x 2 min rallies: beat your week-1 streak
- 3 x 2 min rallies alternating forehand / backhand
- 2 min volleys from 3 m away to finish
Watch:Wall drillsGroundstroke drills
Day 3 · 👟 Footwork25 min
Ladder and cones
- 5 min warm-up
- 6 x agility-ladder patterns (or chalk lines): in-in-out, side steps, crossovers
- 4 x 30 s cone shuffles with a shadow swing at each cone
- 3 x 20 s fast feet, rest 40 s
Watch:Footwork drillsCardio tennis
Day 4 · 🚀 Serve25 min
Second serve with spin
- 10 slow-motion serves feeling the brush up the back of the ball
- 4 x 10 second serves: clear the net by a racquet length, land in
- 2 x 10 serves to the T and out wide on each side
- Score: second serves in out of 40
Watch:Kick serveServe drills
Week 3: Spin and depth
Topspin you can trust and serves you can place.
Day 1 · 🎾 Solo30 min
Topspin forehand
- 5 min warm-up
- 5 min shadow swings low-to-high, finishing over the shoulder
- 4 x 15 self-fed topspin forehands: 2 m over the net, land past the service line
- 2 x 15 slice backhands, staying low
Watch:Topspin forehandSlice backhand
Day 2 · 🧱 Wall25 min
Pace changes and volleys
- 3 x 2 min: one soft ball, one firm ball, repeat
- 3 x 2 min rallies from farther back for depth
- 3 x 1 min volleys close to the wall, short punch, no swing
- Finish with 2 min of your longest rally
Watch:How to volleyVolley drills
Day 3 · 👟 Footwork25 min
Recovery and court movement
- 5 min warm-up
- 6 x baseline sprint to a cone, shadow swing, recover to the middle
- 4 x 30 s forward-back: approach, split, back-pedal
- 5 min shadow points: serve, split, two shots, recover
Watch:Footwork lessonsGroundstroke drills
Day 4 · 🚀 Serve30 min
Serve targets
- Place targets on the T, body and wide in each service box
- 3 x 12 first serves, call the target before each one
- 2 x 12 slice serves out wide
- Score: targets hit out of 60
Watch:Slice serveServe drills
Week 4: Match play
Put it together under pressure and measure your progress.
Day 1 · 🎾 Solo30 min
Pattern practice
- 5 min warm-up
- Serve + first forehand: 4 x 10, aim the forehand to the open court
- Approach shot + volley: 3 x 10 self-fed
- 2 x 10 lobs and overheads
Watch:Approach shotOverhead smash
Day 2 · 🧱 Wall25 min
Pressure games
- Play to 21: a point for each shot above the line, restart on a miss
- 3 games forehand-only, 2 games backhand-only
- Beat your best streak from weeks 1-3
- Write down your new record
Watch:Wall drillsBall machine drills
Day 3 · 👟 Footwork25 min
Match-pace conditioning
- 5 min warm-up
- 8 x 20 s "point length" shadow rallies, rest 25 s (like a real changeover)
- 4 x spider run: baseline to every corner and back
- 5 min cool-down and stretch
Watch:Fitness lessonsCardio tennis
Day 4 · 🚀 Serve30 min
Serve test
- Play 4 practice service games: two serves per point, call targets
- Track first-serve %, double faults and targets hit
- Compare with your week-1 and week-3 numbers
- Pick one thing to keep working on next month
Watch:Serve fasterDeal with nerves
