Tennisexercises for u22

• 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?

• Take a lap around the field. On the long side jog, on the short side walk.
• Stand upright, feet hip-width apart. Make 20 squats at slow pace.
• Stand upright, feet hip-width apart. Make 20 jump squats.
  Start with arms extended above your head. To add extra power to the jump, drop your arms along your body as you bend your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
• Do lunges in three positions; front, side and back, per leg.
  Basic position; stand upright with your feet slightly apart.
  • Put your right leg straight ahead and bend the knee 90 degrees. Bend your left knee as close to the ground as possible. Come up.
  • Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
  • Put your right leg back, bend your left knee. Return to base position.
  • Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible. Come up.
  • Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
  • Put your left leg back, bend your right knee. Return to base position.
• Make a lap along the field. On the long side jog. On the short side sprint.

• The player stands in the middle of the backfield.
• His/her racket is on the back line.
• Five tennis balls are scattered around.
• The player runs as fast as possible to the balls and brings them to the racket one at a time.
• How fast are all five balls on the racket?
• Use a stopwatch to keep track of time.

• Trainer plays from the service box to opposite side
• Player runs in and hits the ball back aiming to hit the pyramid of pawns.
• Each hit is 1 point.