Tennisexercises for u15
Game Rules
- Players compete in singles or doubles, each holding a racket.
- A hoop is placed in the centre between the teams.
- A baby ball (purple ball) is used, and players must hit the ball into the hoop each time.
- If the opponents cannot return the ball and it bounces twice, the other team scores a point.
- Players may pass to each other but must not obstruct.
- Players move continuously around their hoop to create different angles for the opponent.
- Start with singles, then progress to doubles.
- First, play the ball upwards to yourself and then attempt to score (singles).
- Receive the ball from the opponents, play it upwards (pass to a teammate), and the teammate must play the ball into the hoop (doubles).
Challenge
- 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.
Execution
- The players stand in pairs facing each other outside the circle area.
- The circle area is marked with strips, cones, or small markers.
- At the trainer's start signal, they try to tag each other.
- They may only move sideways using side steps.
- Due to health guidelines: Hold a racket in hand and tag with it.
- The goal is to be the first to score 3 points.
Objective
- 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.
Execution
- Start with 2 laps of jogging.
- Form lines for the following exercises.
- Warm up on the mini court with orange balls.
- Warm up on the mini court with yellow balls.
- Warm up on the full court straight.
- Warm up on the full court cross-court.
- Switch cross-court sides after each exercise.
Execution
- Place a ball on the racket of each player.
- The players try to steal each other's balls without letting their own ball fall off the racket.
- If a player's ball is stolen or falls off, they must run a lap.
- Adjust the exercise based on the age of the players.
Execution
- The players start in the middle of the court at the baseline.
- They receive a lower ball on their backhand or forehand.
- Perform a deep slice along the line.
- Follow the ball to the net and finish the volley by aiming at the tower of balls (cone).
- Practice the same on the other side or both sides simultaneously.
- 1 sequence backhand slice
- 1 sequence forehand slice
- 1 sequence backhand slice
Execution
- The player zigzags as quickly as possible with their face towards the net between the cones.
- The next player may start when the player in front of them is halfway through.
- The trainer throws a ball forward.
- The player must hit the ball back with a forehand after one bounce at the end of their sequence, then with a backhand.
- Hop on the left or right foot.
- Circle around each cone.
- Jump over the cones with both feet.
- Same with backhand on the other side, throwing and starting.
Execution
- 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?
Execution
- First, play two backhands to any spot on the opposite half of the court.
- Then, move towards the net.
- Afterwards, play two volleys.
You can practice the movements during a game with V drills.
See the picture for this V drill exercise.
See the picture for this V drill exercise.
- The player walks diagonally past the hat and hits the oncoming ball.
- Then steps backwards around the hat.
- Steps sideways back to starting point.
- Note: the face should always be toward the net.
- It is good to practice first without ball, but with racket, so that the movement goes well.
- The coach holds up two hoops at shoulder height
- The players hit soft balls aimed through the hoops.
