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PlanSports

Tennis training program

Basic and advanced strokes (forehand, one- or two-handed backhand, serve, return, volley, smash, lob, drop shot, passing shot), court movement and singles and doubles tactical patterns, across the five ITF game situations: serving, returning, baseline rallying, attacking the net, defending/passing.

The program is built from the PlanSports training catalogue for Tennis: 82 techniques in 11 families, 30 drills and 11 tactical principles. In the app you pick what you work on today, log attempts and successes per technique, and your coach sees the progress.

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A typical week: three sessions

Three sessions built from the drills below, from beginner to advanced. Durations are indicative; in the app you swap drills and log each one.

Day 1

Technique and physical preparation

approx. 56 min

  1. Mini tennis (in the boxes)Warm-up · beginner 8 min
  2. Basket: alternating forehand–backhandTechnical · beginner 10 min
  3. Serves to targets (wide / body / T)Technical · beginner 15 min
  4. Wall ralliesTechnical · beginner 15 min
  5. Split step and reaction to a signalPhysical · beginner 8 min

Day 2

Tactics and play

approx. 67 min

  1. Dynamic warm-up with movementWarm-up · beginner 10 min
  2. Crosscourt rallies (forehand and backhand)Technical · intermediate 12 min
  3. Serve + 1 (forehand into the open court)Tactical · intermediate 15 min
  4. Crosscourt – down the line (changing direction)Tactical · intermediate 15 min
  5. Points starting with a volleyGame · beginner 15 min

Day 3

Physical preparation and technique

approx. 64 min

  1. Volley–volley at the netWarm-up · beginner 5 min
  2. Spider drillPhysical · intermediate 10 min
  3. Strength circuit for tennisPhysical · intermediate 25 min
  4. Spin variation: topspin – flat – sliceTechnical · intermediate 12 min
  5. Running around the backhand: inside-out / inside-inTechnical · intermediate 12 min

Techniques, by family

82 techniques in 11 families. For each: what it is, key points and common mistakes. Open a family to see them.

ForehandThe stroke on the dominant-arm side, hit after the bounce — the main attacking weapon in modern tennis. 11 techniques

Topspin forehand beginner

The core baseline stroke: the racket starts below the ball and swings forward and up, giving the ball forward rotation that makes it dip into the court and bounce high.

Key points

  • Semi-western or eastern grip
  • Shoulder turn on the preparation, relaxed elbow
  • Racket starts below the level of the ball
  • Contact in front of the front foot
  • Finish over the opposite shoulder

Common mistakes

  • Late contact, level with or behind the body
  • Arm-only stroke, no trunk rotation
  • Short finish, stopped in the direction of the ball

Flat forehand intermediate

Forehand with minimal spin, low trajectory and high pace — for finishing the point on a high, short ball or returning a second serve.

Key points

  • Eastern grip
  • Racket face nearly level towards the target
  • Contact at waist height, out in front
  • Weight transfer forward

Common mistakes

  • Ball into the net due to no safety margin
  • Used from a defensive position, far behind the baseline

Heavy topspin forehand advanced

Forehand with a lot of spin and a high trajectory over the net (1–2 m), which kicks up over the opponent's shoulder and pushes them behind the baseline.

Key points

  • Semi-western / western grip
  • Vertical racket acceleration (windshield-wiper action)
  • Relaxed wrist, pronation at contact
  • Over-the-head or “lasso” finish

Common mistakes

  • Short ball with no depth, because forward speed is missing
  • Brushing only upwards without driving through the ball

Slice forehand intermediate

Backspin forehand, hit high to low with an open racket face — used in defence, on low balls or when running wide to buy time.

Key points

  • Continental grip
  • Racket prepared above the ball
  • Racket face slightly open
  • Long follow-through, extended towards the target

Common mistakes

  • Cut too steep, the ball floats and lands short
  • Wrist breaks at contact

Crosscourt forehand beginner

The rally's percentage shot: crosscourt the net is lower and the court longer, and it is easier to recover to the centre.

Key points

  • Contact further in front than down the line
  • Shoulders open towards the target
  • Target 1–2 m inside the lines
  • Immediate recovery towards the centre

Common mistakes

  • Short ball in the middle, no angle
  • Staying put after the shot

Down-the-line forehand intermediate

Changing direction down the line, over the high part of the net — an attacking shot, used when you have time and balance.

Key points

  • Contact slightly later than crosscourt
  • Shoulders stay closed longer
  • Margin over the net, deep target
  • Get ready for the opponent's passing shot

Common mistakes

  • Changing direction on a heavy ball, off balance
  • Ball goes wide

Inside-out forehand intermediate

You run around the backhand and hit a forehand on the reverse crosscourt, to the opponent's backhand (between two right-handers). The dominant pattern for players with a big forehand.

Key points

  • Run around with side steps, away from the ball
  • Shoulders closed, right hip back
  • Contact slightly later than crosscourt
  • Target: the opponent's backhand corner

Common mistakes

  • Running around too close and getting jammed
  • Leaving the forehand side open without the shot being an attacking one

Inside-in forehand advanced

From the same run-around-the-backhand position, you hit a forehand down the line to the opponent's forehand — the finishing shot after an inside-out.

Key points

  • Same preparation as the inside-out (disguise the direction)
  • Later contact, close to the body
  • Ball goes over the high part of the net
  • Deep target, close to the sideline

Common mistakes

  • Ball drifts wide (outside the sideline)
  • Chosen on a ball with no advantage

Short-angle forehand advanced

A very short crosscourt with heavy topspin that pulls the opponent wide off the court and opens up the whole court.

Key points

  • Heavy topspin, moderate pace
  • Racket rises steeply, short finish over the shoulder
  • Target: where the service line meets the sideline

Common mistakes

  • Too much pace, the ball goes out
  • Angle without topspin, the ball sits up in the opponent's strike zone

Running / defensive forehand intermediate

Forehand hit on the run while moving wide, often in an open stance, high and deep or crosscourt, to buy time to recover.

Key points

  • Short preparation, on the run
  • Open stance, braking step on the outside foot
  • Ball high over the net and deep
  • Push off the outside foot back towards the centre

Common mistakes

  • Going for a winner from defence
  • Not braking and being unable to recover

Two-handed forehand intermediate

Forehand held with both hands (Seles, Bartoli style) — more stability and control on fast balls, with less reach. Common among young children.

Key points

  • Dominant hand at the bottom, the other on top
  • Full trunk rotation
  • Small adjustment steps, because reach is shorter
  • Two-handed finish over the shoulder

Common mistakes

  • Too close to the ball, arm jammed
  • Slow feet on wide balls
BackhandThe stroke on the non-dominant side, one- or two-handed: topspin, flat or slice. 10 techniques

Two-handed backhand (topspin) Two-handed backhand beginner

The backhand of most modern players: the non-dominant hand drives the stroke, the shoulder turn provides the power, and the short preparation makes it excellent on the return.

Key points

  • Dominant hand continental, the other an eastern forehand grip
  • Full shoulder turn, chin on the shoulder
  • Contact in front of the front foot
  • Two-handed finish over the shoulder

Common mistakes

  • Hitting only with the dominant hand (top arm “dead”)
  • Feet too close to the ball

One-handed backhand (topspin) One-handed backhand intermediate

Classic one-handed backhand with great reach and good angles; it requires contact well out in front and a strong shoulder.

Key points

  • Eastern backhand grip
  • Free hand holds the throat of the racket on the preparation
  • Contact 30–40 cm in front of the front foot
  • Arms separate on the finish (free arm stays back)

Common mistakes

  • Late contact, the ball goes wide
  • Elbow leads the stroke (risk of tennis elbow)

Flat backhand intermediate

Backhand with reduced spin, low trajectory and high pace — most often two-handed, to change direction or finish the point.

Key points

  • Racket face towards the target for longer
  • Contact at waist height
  • Weight on the front foot

Common mistakes

  • No margin over the net
  • Attempted on low balls

Heavy topspin backhand advanced

Backhand with heavy spin and a high trajectory, used to push the opponent back and neutralise high balls.

Key points

  • Racket drops well below the ball
  • Vertical acceleration
  • High finish

Common mistakes

  • Short ball, no penetration
  • Contact too high, above the shoulder

Backhand slice intermediate

One-handed backspin backhand: a low ball that skids after the bounce. Used to change the rhythm, in defence and as an approach shot.

Key points

  • Continental grip
  • Racket prepared high, above the ball
  • High-to-low and forward motion, through the ball
  • Shoulders stay closed, free arm back

Common mistakes

  • Ball floats, too high
  • Purely high-to-low motion (“chopping” action)

Crosscourt backhand beginner

The backhand diagonal — the basic rally on the ad side; won with depth and patience until the short ball comes.

Key points

  • Contact in front
  • Deep target, the opponent's backhand corner
  • Recovery towards the centre

Common mistakes

  • Ball in the middle, no angle
  • Rushing the change of direction

Down-the-line backhand intermediate

Changing direction with the backhand down the line — one of the most effective attacking shots for the two-handed backhand.

Key points

  • Shoulders closed for longer
  • Contact next to the front foot
  • Margin over the net

Common mistakes

  • Changing direction on a heavy, deep ball
  • Ball goes wide

Inside-out backhand advanced

Backhand hit from the forehand side of the court on the reverse crosscourt — used more rarely, on balls in the middle or as a surprise.

Key points

  • Position yourself to take the ball on the backhand
  • Contact further in front
  • Target: the opponent's forehand corner

Common mistakes

  • Leaves the whole backhand side open

Short-angle backhand advanced

Short crosscourt with topspin that pulls the opponent wide.

Key points

  • Heavy topspin, low pace
  • Steep, upward finish

Common mistakes

  • Ball goes wide
  • Too slow, no effect

Defensive backhand slice (on the run) Defensive backhand slice intermediate

Long, floating slice hit on the run on wide balls, to buy time to get back to the centre.

Key points

  • Arm extended, compact preparation
  • Higher trajectory, deep ball through the middle
  • Braking step, then recovery

Common mistakes

  • Short ball, the opponent attacks
  • Not braking, stopping outside the court
ServeThe only stroke you fully control: flat, slice, kick and topspin, plus the tactical variations (placement, second serve). 7 techniques

Flat serve intermediate

Serve with maximum pace and minimal spin — usually the first serve, down the T or into the body.

Key points

  • Continental grip
  • Ball toss in front and slightly to the right
  • Leg drive, hit at the highest point
  • Forearm pronation after contact

Common mistakes

  • Unstable toss, too far back
  • Arm-only serve, no legs or trunk rotation
  • Forehand (“frying pan”) grip

Slice serve intermediate

Serve with sidespin that curves and runs away from the opponent after the bounce; excellent out wide on the deuce side (for right-handers).

Key points

  • Toss slightly further to the right
  • Racket strikes the outside of the ball
  • Finish towards the left side of the body

Common mistakes

  • Racket goes “around” the ball too much and the ball has no pace
  • Toss behind

Kick serve (twist) Kick serve advanced

Serve with forward and sideways spin: it clears the net high, drops sharply and kicks up high to the opposite side — the typical second serve, especially to the backhand on the ad side.

Key points

  • Toss above the head or slightly behind
  • Arched back, left shoulder up
  • Racket goes from low-left to high-right (7 o'clock → 1 o'clock)
  • Finish on the right side

Common mistakes

  • Hitting the ball flat because the toss is in front
  • Fear of pace: slowing the arm down

Topspin serve intermediate

Serve with mainly forward spin, an arcing trajectory and a high bounce; safer than the flat serve, with less sidespin than the kick.

Key points

  • Toss above the head
  • Racket strikes low to high on the back of the ball
  • Constant acceleration, no braking

Common mistakes

  • Ball goes long — not enough spin
  • Arm slowed down out of fear

Second serve intermediate

The safety serve, with a big margin over the net and spin (kick or slice-topspin), placed so it cannot be attacked on the return, usually to the backhand.

Key points

  • Same arm speed, more spin
  • Routine identical to the first serve
  • Deep target in the box

Common mistakes

  • “Pushed” serve, slow and short
  • Double fault from tension

Underarm serve intermediate

Serve hit from below, short and usually sliced, used as a surprise against a returner standing very far behind the baseline. Legal; also the starting form for children.

Key points

  • Same starting position as a normal serve (hide the intention)
  • Ball dropped from the hand, hit below the waist
  • Short and sliced, close to the net

Common mistakes

  • Used too often, it becomes predictable
  • Ball too long and easy to attack

Serve placement (wide / body / T) Serve placement intermediate

Accuracy drill: the same series of serves to the three classic targets — wide, body and T.

Key points

  • Same toss for all targets (don't give away the direction)
  • Choose the target before the routine
  • Accuracy before pace

Common mistakes

  • Changing the toss depending on the target
  • Serving at random, with no plan
Return of serveThe second most important stroke: neutralise the first serve, attack the second. 6 techniques

Blocked return (on the first serve) Blocked return beginner

Very short preparation, racket held firmly in front of the body, using the pace of the serve to send the ball deep through the middle.

Key points

  • Split step as the opponent makes contact
  • Shoulder turn only, no long backswing
  • Firm wrist, contact in front
  • Target: deep through the middle

Common mistakes

  • Backswing too long, hitting late
  • Standing on your heels

Aggressive return (on the second serve) Aggressive return intermediate

You step into the court on the second serve and hit firmly, deep or into the corner, taking the initiative from the very first shot.

Key points

  • Return position further forward
  • Split step with a step forward
  • Take the ball on the rise
  • Target: deep to the weaker side

Common mistakes

  • Too much risk, unforced errors
  • Not stepping in and letting the ball rise

Run-around forehand return advanced

On a second serve to the backhand, you run around it and return with the forehand (inside-out or inside-in).

Key points

  • Read the ball toss
  • Quick side steps to the left
  • Compact forehand, on the rise

Common mistakes

  • Running around too late and hitting jammed

Chip return intermediate

Short sliced return, low at the feet of the player coming in to the net — a classic in doubles and against serve-and-volleyers.

Key points

  • Continental grip
  • Small backswing, above the ball
  • Low ball that dips after the net

Common mistakes

  • The ball floats and gets intercepted

Chip and charge advanced

On the second serve, you return with a low slice and immediately come in to the net, taking the net before the server.

Key points

  • Return moving forward through the ball
  • Keep running, split step at the service line
  • Deep first volley

Common mistakes

  • High return, easy to pass
  • Stopping in “no man's land”

Lob return (in doubles) Lob return advanced

A lobbed return over the opposing net player, to shift their position and take the net yourselves.

Key points

  • Same preparation as a normal return
  • Open racket face, low-to-high swing
  • Lob deep over the net player's head

Common mistakes

  • Short lob, smashed straight away
VolleyShots taken out of the air, before the bounce, usually at the net: forehand and backhand, high and low, half volley, drop volley and swinging volley. 10 techniques

Forehand volley beginner

Short volley with no big backswing, racket in front of the body, blocking and directing the ball.

Key points

  • Continental grip
  • Split step before the opponent's shot
  • Racket up, in front of the body; preparation from the shoulder, not the arm
  • Step forward with the opposite foot

Common mistakes

  • Big racket swing (like a groundstroke)
  • Wrist breaks at contact

Backhand volley beginner

Volley on the backhand side, usually one-handed and slightly sliced; the free hand supports the racket on the preparation.

Key points

  • Continental grip
  • Turn the shoulders, free hand on the throat of the racket
  • Contact in front of the front foot
  • Arms separate at contact

Common mistakes

  • Late contact, close to the body
  • Elbow leads the stroke

High volley (put-away) High volley intermediate

Volley above net height, hit firmly, downwards and at an angle, to finish the point.

Key points

  • Racket above the ball
  • Hit down, through the ball
  • Target: angle or at the opponent's feet

Common mistakes

  • Hit too hard and without direction, it goes out

Low volley intermediate

Volley below net height: bend your knees, open the racket face and send the ball deep so the opponent cannot attack.

Key points

  • Get low with the knees, not the back
  • Racket head above the wrist as much as possible
  • Open racket face, deep ball

Common mistakes

  • Bending at the waist
  • Trying to attack a low ball

First volley (after the serve or approach) First volley intermediate

The volley hit from the service line on the way to the net — usually low, it must be sent deep so you can keep closing in.

Key points

  • Split step at the service line
  • Deep ball, not a winner
  • Keep moving to the net after the shot

Common mistakes

  • Stopping after the volley
  • Going for an angle from mid-court

Half volley intermediate

The ball hit immediately after the bounce, very low, with almost no backswing — typically at your feet, in mid-court.

Key points

  • Bend the knees deeply
  • Fixed racket face, slightly closed
  • Short preparation, “pushed” stroke
  • Contact in front of the body

Common mistakes

  • Big swing, the ball flies
  • Staying upright and hitting into the net

Drop volley advanced

A softened volley that dies just after the net and barely bounces — against an opponent stuck far back on the baseline.

Key points

  • Relaxed grip, absorb the pace of the ball
  • Open racket face, slightly sliced
  • Target: as close to the net as possible, at an angle

Common mistakes

  • Too long, the opponent gets there
  • Used when the opponent is already up front

Swinging volley advanced

A volley hit with a full swing, like a topspin forehand/backhand, on a high, slow ball taken in mid-court.

Key points

  • Only on high, slow balls
  • Topspin forehand motion, contact at shoulder height
  • Keep moving to the net after the shot

Common mistakes

  • Attempted on fast or low balls
  • Flat shot with no topspin, it goes out

Lob volley advanced

A lobbed volley over an opponent who has also come to the net — typical in fast doubles exchanges.

Key points

  • Open racket face, soft hands
  • Hide the intention until the last moment

Common mistakes

  • Lob too short

Reflex volley (fast exchanges at the net) Reflex volley intermediate

Defensive volleys in fast net-to-net exchanges: racket in front of the chest, short block, no backswing.

Key points

  • Racket at chest height, in the centre
  • Use the backhand for balls at the body
  • Block, don't swing

Common mistakes

  • Racket low or to the side at the start
  • Closing your eyes
SmashThe overhead stroke on lobs: standing, jumping, after the bounce, backhand. 5 techniques

Smash Overhead smash intermediate

Smash on a short lob, hit out of the air in front of the body with a shortened serve motion.

Key points

  • Immediate side turn, crossover steps backwards
  • Free hand points at the ball
  • Racket prepared directly behind the head
  • Contact in front, at full height

Common mistakes

  • Running backwards facing the net
  • Letting the ball drop behind the head

Jump smash (scissor kick) advanced

On a deep lob, you jump off the back foot, switch legs in the air (scissor kick) and hit on the way up, landing on the opposite foot.

Key points

  • Crossover steps backwards, sideways
  • Take off from the right foot (right-handers)
  • Scissor kick in the air, land on the left

Common mistakes

  • Jumping too early or under the ball
  • Landing on the same foot, off balance

Bounce smash intermediate

On a very high lob or in the wind, you let the ball bounce and hit the smash after the bounce, with more time and accuracy.

Key points

  • Position yourself behind the bounce point
  • Wait for the ball to come down
  • Accuracy before pace

Common mistakes

  • Too close to the bounce point

Backhand overhead (high backhand volley) Backhand overhead advanced

A lob on the backhand side, too high for a volley and with no time to run around it: hit with your back to the net and a firm wrist.

Key points

  • Back partly towards the net
  • Elbow up, short and firm stroke
  • Target: deep or angled, not pace

Common mistakes

  • Going for power, losing control

Retreating overhead (deep lob) Retreating overhead advanced

A smash on a good lob, hit while moving back: deep placement or angle, not maximum power.

Key points

  • First step: the turn (drop step)
  • Crossover steps, not backpedalling
  • Placed smash, keep the net

Common mistakes

  • Running backwards
  • Forcing pace while off balance
Lob and drop shotThe touch shots: the defensive and offensive lob, and the drop shot. 5 techniques

Defensive lob beginner

A very high, deep lob, usually sliced, from a difficult situation — it gives you time to get back into position.

Key points

  • Open racket face
  • Long, low-to-high swing
  • Very high ball, deep through the centre

Common mistakes

  • Short lob, easy to smash
  • Staying put after the lob

Topspin lob (offensive) Topspin lob advanced

A lower lob with heavy topspin that goes just over the net player and runs away after the bounce — a winning shot.

Key points

  • Same preparation as a groundstroke (disguise the lob)
  • Racket rises vertically and fast
  • Target over the backhand, deep

Common mistakes

  • Too low, intercepted
  • No topspin, it goes out

Forehand drop shot intermediate

A slow, sliced shot that drops just after the net and barely bounces — played from inside the court against an opponent who stayed back.

Key points

  • Same preparation as the forehand (disguise)
  • Continental grip, open face
  • Short motion, high to low and under the ball

Common mistakes

  • Attempted from the baseline
  • Too long or too high

Backhand drop shot intermediate

A drop shot from the backhand slice preparation — very hard to read because it looks like the deep slice.

Key points

  • Preparation identical to the slice
  • Slow the racket down at contact
  • Ball close to the net, at an angle

Common mistakes

  • Too much pace
  • Predictable because of a different preparation

Drop shot reply advanced

You run down a drop shot and reply with another short, angled drop shot, or a lob over the opponent who has come in.

Key points

  • Run in a straight line, long last step
  • Racket under the ball, early contact
  • Decide: angled drop shot or down the line

Common mistakes

  • Arriving late with the ball below the net
Net attack and passing shotsTwo of the five ITF game situations: how you come to the net (the approach shot) and how you pass the player coming in (passing shot). 6 techniques

Slice approach shot intermediate

On a short ball, you hit a low, deep slice (usually down the line) and come to the net — the low ball forces the opponent to hit up.

Key points

  • Hit on the move (carioca or crossover step)
  • Low, deep ball down the line
  • Follow the ball and split step before the opponent's shot

Common mistakes

  • Stopping to hit
  • Crosscourt approach, leaving the line open

Topspin approach shot intermediate

An aggressive topspin approach on a short, high ball — faster, it forces a weak ball for the volley.

Key points

  • Step into the court, contact at waist height
  • Topspin for margin, deep target
  • Follow the line of the ball

Common mistakes

  • Too much risk, going for the winner
  • Staying on the service line

Serve and volley advanced

You serve and immediately come to the net: split step at the service line, deep first volley, then close the net.

Key points

  • Serve to the T or the body, with spin
  • The step after the serve goes into the court
  • Split step as the returner hits

Common mistakes

  • Running through the split step
  • Short first volley

Down-the-line passing shot intermediate

You pass the net player down the line with a fast, low ball.

Key points

  • Watch the opponent's position, not their ball
  • Topspin to make the ball dip
  • Low ball over the net

Common mistakes

  • High ball, easy volley
  • Late decision

Crosscourt passing shot intermediate

A short crosscourt passing shot with topspin that dips at the feet of or past the net player.

Key points

  • Heavy topspin, ball that dips quickly
  • Angle towards where the service line meets the sideline

Common mistakes

  • Too long, it goes through the middle of the opponent

Dipping shot at the feet advanced

The first shot against a player coming in: a topspin ball that dips at their feet, forcing a low volley, then the pass on the second ball (the two-shot tactic).

Key points

  • Heavy topspin, moderate pace
  • Target: the opponent's feet, at the service line

Common mistakes

  • High ball, put-away volley
FootworkThe steps that get you to the ball, balance during the stroke and recovery into position. 8 techniques

Split step beginner

A small preparatory hop, landing on the balls of the feet with feet apart, exactly as the opponent hits — it gets you moving in any direction.

Key points

  • Timed with the opponent's racket contact
  • Land on the balls of the feet, knees bent
  • First step towards the ball right after landing

Common mistakes

  • Split step too early or too late
  • Landing on your heels

First step (pivot step / drop step) First step / drop step intermediate

The explosive first step after the split step: pivot on the foot on the ball side and push off the opposite one; for deep balls, a diagonal retreating step (drop step).

Key points

  • Turn the hip towards the ball
  • Push off the opposite foot
  • Shoulders turn together with the first step

Common mistakes

  • Small step “on the spot” before moving off

Crossover steps intermediate

The outside foot crosses in front of the other, for long lateral distances and for fast recovery towards the centre.

Key points

  • Outside foot crosses in front
  • Stay low, constant centre of gravity
  • Eyes on the ball

Common mistakes

  • Standing up tall
  • Used over very short distances

Side shuffle beginner

Lateral movement with shuffle steps, no crossing, for adjustments over short distances and recovery while facing the net.

Key points

  • Feet don't touch
  • Knees bent
  • Quick, small steps

Common mistakes

  • High hops instead of low steps

Small adjustment steps Adjustment steps beginner

The tiny last-moment steps that find the perfect distance to the ball before the stroke.

Key points

  • Small, quick steps on the balls of the feet
  • The last step sets the stance (open / closed)

Common mistakes

  • Reaching the ball with one big step and being too close

Recovery into position Recovery intermediate

Getting back after the shot to the optimal covering position — in the middle of the opponent's possible angle of reply, not necessarily the centre of the court.

Key points

  • First recovery step: crossover
  • Then shuffle steps
  • Split step on the opponent's shot, wherever you are

Common mistakes

  • Admiring your shot instead of recovering
  • Always going back to the centre, no matter where you hit from

Running around the backhand Run-around forehand footwork intermediate

The curved movement, sideways and back, that takes you around a backhand ball so you can hit a forehand (inside-out/inside-in).

Key points

  • Side steps away from the ball
  • Last step: right foot back
  • Stay balanced so you can recover

Common mistakes

  • Not running around enough, jammed

Sliding (on clay / hard) Sliding advanced

Braking by sliding on the outside foot during the stroke, followed by a push back towards the centre; essential on clay.

Key points

  • Front foot slides, back leg bent
  • Hit during the slide
  • Push off immediately towards the centre

Common mistakes

  • Sliding after the shot, not during it
Singles tactical patternsShot combinations practised as a whole, by game situation: serve + first shot, return, rally, attack, defence. The success of the whole pattern is recorded. 7 techniques

Serve + 1 Serve plus one intermediate

The serve sets up the first shot: e.g. serve wide, then a forehand into the open court; or serve to the T, then an inside-out forehand.

Key points

  • Choose the pattern before the routine
  • After the serve, split step and look for the forehand
  • The third shot goes into the open space

Common mistakes

  • Serving with no plan
  • First shot into the middle, back to the opponent

Return + 1 Return plus one intermediate

Deep return through the middle, then the first rally shot takes the initiative (forehand into the corner).

Key points

  • Deep, central return
  • Quick recovery after the return
  • Attack on the first short ball

Common mistakes

  • Taking too much risk on the return

Opening the court intermediate

An angle (short crosscourt or wide serve) that pulls the opponent off the court, followed by a shot into the space left open.

Key points

  • Shot 1: angle, not pace
  • Shot 2: into the open space, deep
  • Don't change the order

Common mistakes

  • Shot 2 back to the opponent

Inside-out, then inside-in Inside-out / inside-in pattern advanced

Repeated inside-out forehands to the opponent's backhand until you push them into the corner, then an inside-in down the line into the empty court.

Key points

  • Good run-around of the backhand
  • Inside-in only when the ball is short or the opponent is off the court

Common mistakes

  • Changing direction too early

Approach and close the net intermediate

Short ball → approach down the line → deep first volley → angled put-away volley (or smash on the lob).

Key points

  • Recognise the short ball
  • Follow the line of the approach shot
  • Close the net after the first volley

Common mistakes

  • Staying in mid-court

Defence to neutral intermediate

Under pressure: a high, deep ball through the middle (or a long slice) to buy time, then restart the rally on equal terms.

Key points

  • Big margin over the net
  • Middle of the court, deep
  • Full recovery

Common mistakes

  • Going for a winner from defence

Drop shot + pass / lob Drop shot then pass advanced

A drop shot that brings the opponent to the net, followed by a lob or passing shot on their reply.

Key points

  • Drop shot only when the opponent is back
  • Move in a little after the drop shot
  • Read the reply and choose lob or pass

Common mistakes

  • Staying back on the baseline
Doubles — formations and poachingTeam positions and net play in doubles: the classic formation, Australian, I-formation, both back, poaching. 7 techniques

Classic formation (one up, one back) One up, one back beginner

Server on the baseline, partner at the net in the opposite box; the basic crosscourt rallies between the back players.

Key points

  • Net player in the middle of the box, 2–3 m from the net
  • The net player follows the ball: a step towards the centre when the ball is with their crosscourt opponent
  • The back player plays deep crosscourt

Common mistakes

  • The net player stands still, a “spectator”
  • Ball hit to the opposing net player

Australian formation intermediate

Server and partner stand on the same half of the court: the crosscourt return is blocked and the opponent has to return down the line. Good against a strong crosscourt return.

Key points

  • Net player on the same side as the server
  • Server serves from near the centre and covers the open side
  • Serve to the T preferably

Common mistakes

  • Server doesn't move towards the open side

I-formation advanced

The net player crouches on the centre line, the server serves from near the centre; on a signal, the net player goes one way and the server the other — the returner doesn't know where the net player will be.

Key points

  • Signal agreed beforehand (behind the back)
  • Net player low, so as not to be hit by the serve
  • Move on the serve contact, not before

Common mistakes

  • Moving too early and being read by the returner
  • Confusion over the signal

Both back intermediate

The returning team stays on the baseline, against a very good serve or a net player who intercepts everything; it removes the net target and makes the lob available.

Key points

  • Both at the back, covering halves
  • Lobs and low balls at the feet
  • Move in together on the first short ball

Common mistakes

  • Passivity: never coming in

Both up intermediate

The attacking formation: both players at the net, moving together as if “tied with a rope” towards the ball side, ball through the middle or at the feet.

Key points

  • Constant distance between partners
  • The middle: taken by the player with the forehand or the crosscourt player
  • One covers the lob

Common mistakes

  • Gap in the middle
  • Both chasing the lob

Poaching intermediate

The net player crosses diagonally towards the centre to intercept the crosscourt return and puts it away at the opposing net player's feet or through the middle.

Key points

  • Go when the returner commits to the shot
  • Diagonal path towards the net, not parallel to it
  • Volley to the feet or the middle
  • Partner covers the side left open

Common mistakes

  • Going too early (the returner hits down the line)
  • No communication, the partner doesn't switch sides

Switching sides on the lob Switch on the lob intermediate

Lob over the net player: the back partner crosses and takes the ball, the net player moves to the other side. Call “switch!” / “mine!”.

Key points

  • Clear communication, a single word
  • The back player takes the lob diagonally
  • The net player crosses immediately

Common mistakes

  • Both on the same side

Training drills

30 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.

Warm-up · 3

Mini tennis (in the boxes) beginner

8 min

Controlled rallies inside the service boxes, with slow topspin and slice balls. Gradually increase the distance to the baseline.

What you need: Partner; two players in the service boxes.

Goal: Warm-up, feel for the ball, compact preparation.

Success: Rallies of 20+ shots without an error.

Works on: Topspin forehand, Two-handed backhand (topspin), Backhand slice

Dynamic warm-up with movement beginner

10 min · Volume: 2 court lengths × each exercise

Light jogging, high knees, leg swings, lunges with rotation, side shuffles, crossover steps, split steps on a signal, short accelerations.

What you need: Clear court, cones optional.

Goal: Joint preparation and activation of movement patterns.

Success: All exercises done without a break, with an elevated heart rate.

Works on: Split step, Side shuffle, Crossover steps

Volley–volley at the net beginner

5 min · Volume: 3 × 1 min

Volley–volley rallies with controlled balls, then faster.

What you need: Partner, both 3–4 m from the net.

Goal: Reflexes, continental grip, racket in front of the body.

Success: 30 consecutive volleys in pairs.

Works on: Forehand volley, Backhand volley, Reflex volley (fast exchanges at the net)

Technical · 12

Crosscourt rallies (forehand and backhand) intermediate

12 min · Volume: 3 × 20 shots on each diagonal

Rallies on the forehand diagonal only, then on the backhand diagonal. The ball must land past the service line. A point for every ball in the deep zone.

What you need: Partner; cones or tape marking the last 3 m of the court.

Goal: Consistency and depth crosscourt.

Success: The ball lands past the service line on 8 out of 10 shots.

Works on: Crosscourt forehand, Crosscourt backhand, Topspin forehand, Two-handed backhand (topspin)

Basket: alternating forehand–backhand beginner

10 min · Volume: 4 sets × 12 balls

The coach feeds alternately to the forehand and backhand; the player hits to the targets and recovers to the centre after each ball.

What you need: Coach with a basket of balls, targets in the corners.

Goal: Groundstroke technique and recovery.

Success: 7 out of 12 balls in the target zone.

Works on: Topspin forehand, Two-handed backhand (topspin), One-handed backhand (topspin), Recovery into position

Spin variation: topspin – flat – slice intermediate

12 min · Volume: 3 sets × 9 balls (3 of each)

Every three balls you change the spin: high topspin, fast flat, low slice. The coach can call the spin before the feed.

What you need: Coach with a basket or partner.

Goal: Control of spin and trajectory.

Success: Every ball has the right trajectory and lands past the service line.

Works on: Topspin forehand, Flat forehand, Slice forehand, Backhand slice, Flat backhand, Heavy topspin forehand

Running around the backhand: inside-out / inside-in intermediate

12 min · Volume: 4 sets × 8 balls

The ball comes to the backhand, the player runs around it and hits inside-out; every fourth ball, inside-in down the line. Recover to the centre after each one.

What you need: Coach with a basket; targets in the opponent's backhand and forehand corners.

Goal: Run-around footwork and two directions from the same position.

Success: 6 out of 8 balls in the target corner.

Works on: Inside-out forehand, Inside-in forehand, Running around the backhand

Serves to targets (wide / body / T) beginner

15 min · Volume: 2 × 15 serves on each half

Serve 5 balls to each target, on both halves. Record the successful ones. Advanced version: first serve flat, second serve kick.

What you need: Basket of balls, 3 targets (cones or hoops) in each box.

Goal: Accuracy and a repeatable routine.

Success: At least 60% first serves in, 40% in the target zone.

Works on: Serve placement (wide / body / T), Flat serve, Slice serve, Kick serve (twist), Second serve

Second serve under pressure intermediate

10 min · Volume: 20 serves

Second serves only: every double fault costs you (5 push-ups or restart the set from zero). Target: the returner's backhand, deep.

What you need: Basket of balls.

Goal: Second-serve reliability under pressure.

Success: Maximum 2 double faults out of 20.

Works on: Second serve, Kick serve (twist), Topspin serve

Return of serve to targets intermediate

15 min · Volume: 3 × 10 returns on each half

First serve: deep blocked return through the middle. Second serve: aggressive return into the corner or running around the backhand.

What you need: Partner or coach serving (from the service line for more pace).

Goal: Neutralising the first serve and attacking the second.

Success: 7 out of 10 returns past the service line.

Works on: Blocked return (on the first serve), Aggressive return (on the second serve), Run-around forehand return, Split step

Basket volleys: high – low – half volley intermediate

12 min · Volume: 4 sets × 10 balls

The player starts at the service line: half volley, low volley, high put-away volley, then a smash — closing in on the net with each ball.

What you need: Coach with a basket at the opposite baseline.

Goal: Volleys at different heights and moving forward to the net.

Success: 8 out of 10 balls in, the last two winners.

Works on: Half volley, Low volley, High volley (put-away), First volley (after the serve or approach), Smash

Drop volley and angled volley advanced

10 min · Volume: 3 sets × 10 balls

On medium balls, alternate an angled drop volley and a deep volley. On high, slow balls, a swinging volley.

What you need: Coach with a basket; zones marked near the net in the corners.

Goal: Feel for the ball and variety at the net.

Success: 5 out of 10 drop volleys land in the marked zone and bounce twice before the service line.

Works on: Drop volley, Forehand volley, Backhand volley, Swinging volley

Smash series intermediate

10 min · Volume: 3 sets × 8 lobs

After each smash, the player touches the net with the racket, then turns for the next lob: short, deep (jump smash), very high (after the bounce), on the backhand.

What you need: Coach lobbing from a basket; the player touches the net with the racket between lobs.

Goal: Moving backwards and all types of smash.

Success: 6 out of 8 smashes are winners or land deep.

Works on: Smash, Jump smash (scissor kick), Bounce smash, Backhand overhead (high backhand volley), Retreating overhead (deep lob), First step (pivot step / drop step)

Drop shot and lob intermediate

10 min · Volume: 3 sets × 10 balls

On a short, slow ball: forehand or backhand drop shot. The coach (at the net) replies, and the player lobs over them.

What you need: Coach with a basket or partner; the area between the net and the service line split in two.

Goal: Touch and disguise on the feel shots.

Success: The drop shot bounces at least twice in the box; the lob lands past the service line.

Works on: Forehand drop shot, Backhand drop shot, Topspin lob (offensive), Defensive lob

Tactical · 8

Serve + 1 (forehand into the open court) intermediate

15 min · Volume: 20 points on each half

Serve wide, the returner returns through the centre, you hit a forehand into the opposite corner. Then serve to the T + inside-out forehand. The point is played out.

What you need: Partner returning; targets for the third shot.

Goal: The link between the serve and the first shot.

Success: The server wins over 60% of points within 4 shots.

Works on: Serve + 1, Slice serve, Flat serve, Inside-out forehand

Crosscourt – down the line (changing direction) intermediate

15 min · Volume: Game to 11 points

The rally starts crosscourt only. Whoever gets the first short ball (in front of the service line) may change down the line; from then on the whole court is in play.

What you need: Partner; crosscourt court until the first short ball.

Goal: Patience and choosing the moment to attack.

Success: Successful change of direction on 70% of attempts.

Works on: Crosscourt forehand, Crosscourt backhand, Down-the-line forehand, Down-the-line backhand

Opening the court (angle + open court) advanced

15 min · Volume: 4 sets × 6 combinations

Ball 1: short-angle topspin (the cones). Ball 2 (fed to the centre): into the open court, deep. Then live: the point starts with the angle.

What you need: Coach with a basket or partner; cones on the short angles.

Goal: Building the point by moving the opponent.

Success: Combination successful 4 out of 6.

Works on: Short-angle forehand, Short-angle backhand, Opening the court

Approach vs. passing shot (live) intermediate

20 min · Volume: Game to 10 points, then switch roles

The coach feeds a short ball to the attacker, who approaches down the line and comes in; the defender tries a passing shot, a lob or a ball at the feet. The point is played live.

What you need: Two players; the coach feeds the short ball.

Goal: ITF situations 4 and 5: attacking the net and passing.

Success: The attacker wins over 60% of points / the defender over 40%.

Works on: Slice approach shot, Topspin approach shot, First volley (after the serve or approach), Down-the-line passing shot, Crosscourt passing shot, Dipping shot at the feet, Topspin lob (offensive)

From defence to attack (2 on 1) advanced

15 min · Volume: 4 × 2 min

The single player is moved into every corner by two opponents; they must play high and deep through the middle until they get a short ball, which they attack.

What you need: Two players at the net / at the back against one.

Goal: Recognising the situation (defence – neutral – attack) and endurance.

Success: At least 5 successful transitions from defence to attack per set.

Works on: Defence to neutral, Running / defensive forehand, Defensive backhand slice (on the run), Defensive lob, Recovery into position

Serve and volley (live) advanced

15 min · Volume: 20 points

Every serve is followed by coming to the net: split step at the service line, deep first volley, second volley to finish. The returner tries a chip at the feet or a passing shot.

What you need: Partner returning.

Goal: Making serve-and-volley and the low first volley automatic.

Success: First volley in on 7 out of 10 points.

Works on: Serve and volley, First volley (after the serve or approach), Low volley, Half volley, Chip return

Doubles: poaching and switching sides intermediate

20 min · Volume: Game to 11 points for each formation

Crosscourt rally between the two back players; the server's partner may only poach on a signal (1 = poach, 2 = stay). Then the same rule in the Australian formation and the I-formation.

What you need: 4 players.

Goal: Team coordination, signals and covering the open side.

Success: Successful poaches 50%+, no uncovered gaps when switching sides.

Works on: Poaching, Switching sides on the lob, Australian formation, I-formation, Classic formation (one up, one back)

Doubles: lob over the net player, both come in intermediate

15 min · Volume: Game to 11 points

The back team uses lobs and balls at the feet; the net team smashes or switches sides. The back team comes in together on the first short ball.

What you need: 4 players: one team both at the net, the other both back.

Goal: Both-up vs. both-back play, communication on the lob.

Success: The back team manages to come in on 50% of points.

Works on: Both back, Both up, Switching sides on the lob, Defensive lob, Lob return (in doubles)

Physical · 4

Spider drill intermediate

10 min · Volume: 5 reps, 1 min rest

Start from the middle of the baseline and bring each ball back to the start one at a time, as fast as possible. The time is recorded.

What you need: 5 balls / cones at the corners and sides of the boxes; stopwatch.

Goal: Movement speed over short distances and changes of direction.

Success: Under 18 s for older juniors / seniors (improvement on your own record).

Works on: First step (pivot step / drop step), Crossover steps, Side shuffle

Split step and reaction to a signal beginner

8 min · Volume: 4 sets × 10 starts

On the coach's racket movement: split step, then the first step and 3 steps in the direction shown (sideways, forward, diagonally back), then return.

What you need: Coach with a racket in front of the player.

Goal: Split-step timing and the first step.

Success: Correct start without hesitation on 9 out of 10.

Works on: Split step, First step (pivot step / drop step), Recovery into position

Side to side on the baseline (endurance) advanced

12 min · Volume: 6 × 30 s work / 30 s rest

Alternating forehand–backhand balls at the edge of the player's reach; the player hits crosscourt, with full recovery. Specific to the intermittent effort of tennis.

What you need: Coach with a basket (fast feeding).

Goal: Specific endurance and stroke quality under fatigue.

Success: Over 70% of balls in during the last two sets.

Works on: Running / defensive forehand, Two-handed backhand (topspin), Crossover steps, Recovery into position, Sliding (on clay / hard)

Strength circuit for tennis intermediate

25 min · Volume: 3 rounds × 8 exercises × 30 s

Rotational medicine ball side throws, lateral lunges, band external rotations (shoulder injury prevention), jump squats, side plank, single-leg hops, Y-T-W for the shoulder blades, wrist work with the band.

What you need: Resistance band, 2–3 kg medicine ball, open space.

Goal: Rotational strength, injury prevention for the shoulder and wrist.

Success: All rounds completed, clean execution.

Game · 3

King of the court intermediate

20 min

The challenger serves (or puts the ball in play) to the “king”; the winner of the point takes the throne. One point for every point won as king.

What you need: 3–6 players; one side of the court is the “throne”.

Goal: The pressure of a single point and concentration.

Success: Each player's final score.

Practice tie-breaks intermediate

30 min · Volume: Best of 5 tie-breaks

Tie-breaks to 7, win by 2 (or match tie-break to 10), with a tactical objective set by the coach (e.g. serve + 1 on every service point).

What you need: Partner.

Goal: Applying patterns under scoreboard pressure and managing pressure.

Success: Tie-breaks won and percentage of successful patterns.

Works on: Serve + 1, Return + 1

Points starting with a volley beginner

15 min · Volume: Game to 15 points

The back player puts the ball in play to the net player; the point is played freely. Roles switch every 5 points.

What you need: Two players: one at the net, one at the back.

Goal: Volleying under pressure vs. passing and lobbing.

Success: The net player wins over 50% of points.

Works on: Forehand volley, Backhand volley, Smash, Down-the-line passing shot, Topspin lob (offensive)

Tactics

The tactical principles of the sport and the drills used to train each.

The return: neutralise the first, attack the second

On the first serve, a short swing and a deep return through the middle — the aim is to get into the rally. On the second, step into the court and attack the weaker side or run around with the forehand.

Drills: Return of serve to targets, Practice tie-breaks

The two-shot pass

Against a player coming in: the first topspin ball at the feet forces a low, weak volley, the second goes past or over them (topspin lob). Don't try the perfect pass on the first ball.

Drills: Approach vs. passing shot (live), Drop shot and lob

How your coach evaluates you

The criteria your coach grades from 1 to 10 in the app, in four directions.

Technical

  • Forehand: Consistency, depth, spin, changing direction.
  • Backhand: Topspin and slice, reliability under pressure, down the line.
  • Serve: First-serve percentage, variety (flat/slice/kick), reliable second serve.
  • Return: Return in play on the first serve, attack on the second.
  • Net play: High/low volleys, half volley, smash.
  • Touch: Drop shot, lob, drop volley, angles.

Tactical

  • Shot selection: Attacks, neutralises or defends correctly depending on the situation.
  • Point construction: Opens the court, uses patterns (serve + 1, inside-out).
  • Transition to the net: Recognises the short ball and comes in at the right moment.
  • Reading the opponent: Plays to the weaknesses, adapts during the match.
  • Doubles play: Positioning, poaching, communication with the partner.

Physical

  • Speed and first step: Reaction off the split step, moving off towards the ball.
  • Movement and balance: Adjustment steps, position during the stroke, recovery.
  • Endurance: Stroke quality in the third set / after long rallies.
  • Explosive power: Speed of the serve and attacking shots.
  • Mobility and prevention: Shoulder, hip, ankles; free of pain.

Mental

  • Concentration: Consistent throughout the match, no lapses.
  • Big points: Break points, tie-breaks, closing out the set.
  • Emotional control: Reaction after mistakes, routines between points.
  • Fighting spirit: Chases every ball, doesn't give up because of the score.
  • Coachability: Applies the coach's instructions, fair play.

Train with this program, in the app

Create a free account, pick Tennis and "what are you working on today". Log attempts and successes per technique, the watch measures the effort, and your club coach sees the session and suggests the next drills.

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Sources

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The content is compiled by PlanSports from the sources above and checked by coaches; it does not replace your coach. The personalised week-by-week program comes from the AI coach.