Tennisexercises for seniors

• Successfully execute approach shots and volleys.

• Perform the play on both the forehand and backhand sides.
• During the approach shot: hit first and then run. It is possible to strike and pass the body sideways while hitting, without turning the hips.
• During the volley: keep the elbows in front and the racket high. Strike from back to front.

• Practise the smash and shots while retreating.

• Perform 3 shots starting from the left side.
• Touch the net and execute a smash.
• Backhand shot while retreating.
• Forehand shot while retreating.

• Position the body sideways during the smash and reach for the ball with the racket.
• Backhand shot while moving backwards, strike while running backwards without stopping.
• Forehand shot while running laterally and backwards.
• Monitor hips to avoid twisting.

• Practice alternating baseline strokes with overheads.

• Warm-up and activation.
• Make small corrections in forehand, backhand, and overhead techniques.

• Parallel baseline strokes, keeping the hips steady.
• Overheads with the body sideways, arm up, reaching for the ball with the racket.

• With 2 players: Player 1 hits 4 forehands and moves up for the overhead.
• Player 2 hits 4 overheads and moves back for 4 backhand strokes.
• Perform sets timed for 2 minutes and rotate to the right, with a new player entering on the backhand side.

• Practise powerful parallel striking from mid-court to the baseline, simulating a drop shot situation with the opponent at the net.

• Place a basket in the centre of the court to delimit the striking zone.
• Throw a ball alternating between the player's forehand side and backhand side.
• The player must strike the ball parallel and powerfully towards the baseline.
• Repeat the sequence to improve accuracy and power of the strike.

• Improve the accuracy of the backhand stroke while on the move.

• Start in the alley on the right side of the court.
• Execute three consecutive backhand strokes.

• First stroke: Parallel backhand.
• Second stroke: Parallel backhand.
• Third stroke: Free backhand, choose the direction you prefer.

• Improve the precision of the backhand stroke while on the move.

• Start in the alley on the right side of the court.
• Execute the first parallel backhand stroke, maintaining precision.
• Perform the second parallel backhand stroke, ensuring control is maintained.
• The third backhand stroke is free, allowing the player to choose the direction.

• Begin with a split step, preparing yourself for the movement.
• Call out loudly to which side the ball is coming to enhance your focus.
• Turn your shoulders in the direction of the ball and move your racket forward.
• Move quickly towards the ball while getting into the correct position for the backhand.

• The student is able to execute forehand and backhand techniques in various ways in both doubles and singles play.
• Identify the principles that apply when constructing a point.
• Independently initiate and maintain game and practice forms.
• Participate in the lesson with attention and understanding, focus, diligence, and determination.
• Collaborate and communicate effectively.
• Apply knowledge of the rules.

Introduction

• The trainer briefly discusses the previous lesson: what did we do and what have you learned?

Technical Focus

• Zoom in on forehands and backhands.

Tactical Focus

• Construction of a point.
• Positioning in doubles.
• Collaboration and communication.

Execution

• Try to rally in pairs.
• Create space and hit the ball into the open space.
• Experiment with hitting harder, taking the ball earlier, and deliberately slowing down the game.

Variation

• Use different court lengths to experience how hard, soft, high, low, deep, or shallow the ball should be hit.

Rotation

• After the ball is hit incorrectly twice, the pair swaps with the waiting pair.
• Waiting students can monitor the task and participate mentally.

• Which pair can hit the ball over the net with the forehand the most times within a set period?
• You may count every successful forehand stroke.
• If the ball goes out, you do not need to start over; you may continue counting.

• Play using only the backhand.
• Use both techniques.

• Which pair can play the ball over the net the most independently?

• The players stand close to the net. Two hoops are placed between both players, approximately one meter apart.

• Try to bounce the ball into each other's hoop. Who has the most hits?

• Increase the distance between the players. Each player on one side of the net, with two hoops on each side of the net. Play the ball over the net and try to bounce the ball into the other hoop.

• Place the ball on the racket and let it roll over the strings without letting it fall off.
• Keep the ball on the racket while touching the floor, sitting down, standing up, hopping, and running.
• Try to keep the racket at chest height.
• Throw the ball up with the racket and catch it again with the racket.
• Throw the ball a little in front of you, run after it, and catch it again with your racket.
• Throw the ball up, let it bounce once, and then catch it with the racket.
• Keep hitting the ball upwards without catching it and try to walk around while hitting the ball upwards.
• Who can do this without mistakes and without touching anyone?