Tennis drills for kids

Serve Toss Control

Ages 7 and up · 8 min · Technical · court

A good serve starts with a good toss.

1. Hold the ball in your fingertips, not your palm.
2. Lift your arm smoothly and release at eye height.
3. Let the toss drop on your racket face without swinging.
4. Do 20 tosses and aim for the same spot every time.

Coach's cue: Same toss, every time.

Bring: racket, tennis ball

Safety: Toss only a little above your reach and keep your eyes safe from the falling ball.

Trophy Pose Holds

Ages 7 and up · 8 min · Technical · court

Find the balanced position at the top of the serve before you swing.

1. Start in your serve stance.
2. Lift both arms into the trophy pose and hold for 3 seconds.
3. Finish with a slow swing up and through.
4. Do 15 reps.

Coach's cue: Tossing arm high, knees bent.

Bring: racket

Safety: Warm up your arm first, keep serve sets short, and stop if your shoulder, elbow or low back hurts.

Red-Ball Underhand Serve

Ages 7 and up · 8 min · Technical · court

Start every point on a short court with an easy underhand serve that always goes in.

1. Stand behind the short-court line, side-on to the net.
2. Drop the ball and swing up gently from below.
3. Aim for the box diagonally across from you.
4. Serve 15 and count how many land in.

Coach's cue: Swing slow, aim big.

Bring: racket, red balls, short court or driveway

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Overarm Toss to Serve

Ages 7 and up · 8 min · Technical · court

Throw a soft ball over the net overarm to learn the same arm path a serve uses.

1. Stand side-on with your non-hitting shoulder toward the net.
2. Reach your arm back, then throw the ball high over the net.
3. Finish with your arm across your body.
4. Do 3 sets of 8 throws.

Coach's cue: Elbow up, reach high, finish across.

Bring: soft balls, net or rope

Safety: Warm up your arm first. Stop if your shoulder, elbow or low back hurts, and keep serve sets short.

Serve from the Service Line

Ages 7 and up · 10 min · Technical · court

Begin close to the net so your serve goes in, then take a step back each time you succeed.

1. Stand on the service line and serve into the box.
2. After 3 in a row, take one big step back.
3. If you miss 3, step forward again.
4. Play for 10 minutes and note your furthest spot.

Coach's cue: Earn every step back.

Bring: racket, red or orange balls, court

Safety: Warm up your arm first. Stop if your shoulder, elbow or low back hurts, and keep serve sets short.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Trophy Pose and Toss

Ages 7 and up · 8 min · Technical · indoors

Hold the trophy pose of the serve and practise a steady toss that lands in front of you, with no racket.

1. Stand side-on, the ball in your tossing hand.
2. Toss straight up, a little in front, as your other arm bends back into the trophy pose.
3. Let the ball drop; it should land just in front of your front foot.
4. Do 3 sets of 10 and count good tosses.

Coach's cue: Lift the toss, do not throw it.

Bring: tennis ball or rolled socks

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Serve to Targets

Ages 11 and up · 15 min · Technical · court

Aim your serve into the service boxes and at targets.

1. Place two towels in the corners of the service box.
2. Toss, swing up, and serve toward a target.
3. Serve 20 balls and count how many land in.
4. Try to beat your count next time.

Coach's cue: Toss high, reach up, snap through.

Bring: racket, balls, court, targets or towels

Safety: Warm up your shoulder first, keep serve sets short, and stop if your shoulder, elbow or low back hurts.

Second Serve Spin

Ages 11 and up · 12 min · Technical · court

Brush up the back of the ball to add spin and net clearance.

1. Toss slightly behind your head.
2. Swing up and across the ball with a loose wrist.
3. Aim a racket length over the net.
4. Hit 20 and count the ones that land in.

Coach's cue: Brush up, not through.

Bring: racket, balls, court

Safety: A gentle brush is fine at any age; kick and heavy topspin serves are for ages 13 and up. Warm up your arm first, keep serve sets short, and stop if your shoulder, elbow or low back hurts.

Serve Rhythm Count

Ages 11 and up · 10 min · Technical · court

Say a three-word rhythm out loud so your toss and swing work together every time.

1. Say "down" as both arms drop together.
2. Say "up" as the toss arm rises and the racket goes back.
3. Say "hit" as you reach up to the ball.
4. Serve 3 sets of 8 with the same rhythm.

Coach's cue: Down, up, hit.

Bring: racket, orange or green balls, court

Safety: Warm up your arm first. Stop if your shoulder, elbow or low back hurts, and keep serve sets short.

Serve to Either Half

Ages 11 and up · 12 min · Technical · court

Split the service box in two and serve to the half you call before you toss.

1. Put a cone on the middle of the service line.
2. Call "inside" or "outside" before each serve.
3. Serve 10 from each side of the court.
4. Count the serves that land in the half you called.

Coach's cue: Pick the half, then commit.

Bring: racket, balls, court, cone or towel

Safety: Warm up your arm first. Stop if your shoulder, elbow or low back hurts, and keep serve sets short.

Serve and Get Ready

Ages 11 and up · 10 min · Technical · court

Land from your serve inside the court and be ready for the return straight away.

1. Serve and land on your front foot inside the baseline.
2. Take one step back and split step as your partner returns.
3. Play out the next shot.
4. Do 15 serves.

Coach's cue: Serve, land, split.

Bring: racket, balls, court, partner

Safety: Warm up your arm first. Stop if your shoulder, elbow or low back hurts, and keep serve sets short.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Serve Placement Ladder

Ages 14 and up · 15 min · Technical · court

Hit wide, body and T targets in both service boxes on demand.

1. Place targets wide, body and T in each box.
2. Serve until you hit each target twice.
3. Count how many serves it takes.
4. Try to beat that number next time.

Coach's cue: Same toss, different target.

Bring: racket, balls, court, 6 targets

Safety: Warm up your arm first, keep serve sets short, and stop if your shoulder, elbow or low back hurts.

Pressure Serve Games

Ages 14 and up · 15 min · Tactical · court

Serve whole games with a score so second serves really matter.

1. Play a service game against an imaginary returner.
2. A fault is a lost point on the second serve.
3. Start some games at 30-40.
4. Play 6 games.

Coach's cue: Breathe, bounce, commit.

Bring: racket, balls, court

Safety: Warm up your arm first, keep serve sets short, and stop if your shoulder, elbow or low back hurts.

Same Toss, Three Serves

Ages 14 and up · 15 min · Technical · court

Hit a flat, slice and spin serve from one toss so a returner cannot read your serve early.

1. Toss to the same spot every time.
2. Change only the racket angle and swing path.
3. Hit 6 of each serve type.
4. Count the serves that land in and go where you planned.

Coach's cue: One toss, three swings.

Bring: racket, balls, court, targets

Safety: The spin (kick) serve is for ages 13 and up; younger players hit flat and slice only. Warm up your arm first. Stop if your shoulder, elbow or low back hurts, and keep serve sets short.

First-Serve Percentage Sets

Ages 14 and up · 15 min · Tactical · court

Track how many first serves you land in sets of ten and beat your own number over the weeks.

1. Serve 10 first serves from each side.
2. Write down how many landed in.
3. Rest 2 minutes, then serve a second set.
4. Compare with your number from last week.

Coach's cue: In first, then add pace.

Bring: racket, balls, court, notebook

Safety: Warm up your arm first. Stop if your shoulder, elbow or low back hurts, and keep serve sets short.

Serve to the Weaker Side

Ages 14 and up · 12 min · Tactical · court

Aim most serves at the returner's weaker wing and see how often it gives you a short ball.

1. Ask your partner which return side feels weaker.
2. Serve 12 balls to that side.
3. Play the point out after each one.
4. Count how many returns came back short.

Coach's cue: Serve to the side that helps you.

Bring: racket, balls, court, partner

Safety: Warm up your arm first. Stop if your shoulder, elbow or low back hurts, and keep serve sets short.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

1. Stand an arm's length from the box.
2. Swing the arms and jump onto the box, landing softly in a quarter squat.
3. Stand tall, then step down one foot at a time.
4. Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Forehand Wall Rally

Ages 7 and up · 12 min · Technical · court

Rally against a wall to groove your forehand.

1. Stand 10 feet from a wall with a ready position.
2. Turn your shoulders and swing low to high.
3. Rally 20 balls without a miss.
4. Do 3 rounds.

Coach's cue: Turn early, swing low to high.

Bring: racket, tennis ball, wall

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Drop-Feed Forehands

Ages 7 and up · 10 min · Technical · court

Drop the ball and hit a forehand to learn contact out in front.

1. Stand side-on at the service line.
2. Drop the ball and swing low to high.
3. Finish over your opposite shoulder.
4. Hit 30 forehands.

Coach's cue: Contact in front, finish high.

Bring: racket, balls, court or wall

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Red-Ball Forehand Rally

Ages 7 and up · 10 min · Technical · court

Rally forehands on a short court with a slow red ball so the rally keeps going.

1. Stand on either side of a short net or rope.
2. Rally forehand to forehand with gentle swings.
3. Count your longest rally together.
4. Play 4 rounds of 2 minutes.

Coach's cue: Bounce, hit, count.

Bring: racket, red balls, short court, partner

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Toss, Catch, Then Swing

Ages 7 and up · 8 min · Technical · court

Catch a tossed ball with your free hand at the spot where you would hit it, then swing there.

1. A partner tosses a ball to your forehand side.
2. Move and catch it out in front, beside your hip.
3. Drop it and swing through that same spot.
4. Do 20 reps.

Coach's cue: Find the spot, then swing.

Bring: racket, soft balls, partner

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

1. Gallop along a path leading with one foot, then the other.
2. Skip with a step-hop on each foot.
3. Add big arm swings.
4. Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Forehand Depth Targets

Ages 11 and up · 12 min · Technical · court

Land forehands past the service line to push an opponent back.

1. Mark a zone between the service line and baseline.
2. Rally or take feeds and aim for the zone.
3. Hit 30 forehands.
4. Count the ones that land deep.

Coach's cue: Higher over the net means deeper.

Bring: racket, balls, court, partner or ball machine, cones

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Topspin Over the Rope

Ages 11 and up · 12 min · Technical · court

Brush up the ball so it clears a rope above the net and still lands in the court.

1. Tie a rope about a racket length above the net.
2. Take feeds and swing low to high.
3. Hit 30 forehands over the rope.
4. Count how many clear the rope and land in.

Coach's cue: Brush up, finish high.

Bring: racket, balls, court, rope or string, partner

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Forehand Block Return

Ages 11 and up · 12 min · Technical · court

Return a serve with a short, compact block on your forehand side and send it back deep.

1. Stand a step behind the baseline.
2. Split step as your partner serves to your forehand.
3. Turn your shoulders and block the ball with a short swing.
4. Return 20 serves and count the deep ones.

Coach's cue: Short backswing, firm finish.

Bring: racket, balls, court, partner

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Forehand Cross-Court Rally

Ages 11 and up · 10 min · Technical · court

Rally forehands cross-court with a partner, aiming past the service line for depth.

1. Stand at the baseline corners, both on the forehand side.
2. Rally cross-court with full swings at a steady pace.
3. Aim each ball to land past the service line.
4. Count your longest rally out of 5 tries.

Coach's cue: Through the ball, finish high.

Bring: racket, balls, partner, court

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Inside-Out Forehand

Ages 14 and up · 12 min · Technical · court

Run around a backhand and drive a forehand to the opposite corner.

1. Take feeds to your backhand side.
2. Move around the ball with small steps.
3. Hit a forehand cross to the far corner.
4. Do 3 sets of 10.

Coach's cue: Make space with your feet first.

Bring: racket, balls, court, partner or ball machine

Attack the Second Serve

Ages 14 and up · 15 min · Tactical · court

Step in on a slower second serve and drive a forehand return deep to a corner.

1. Stand a step inside your normal return spot.
2. Your partner hits second serves.
3. Run around to your forehand when you can and drive deep.
4. Return 20 and count the deep, in returns.

Coach's cue: Step in, take it early.

Bring: racket, balls, court, partner

Forehand Passing Shot

Ages 14 and up · 12 min · Tactical · court

Pass a partner at the net with a low forehand down the line or across the court.

1. Your partner stands at the net and feeds you a ball.
2. Look at where they stand before you swing.
3. Hit low past them into the bigger gap.
4. Play 15 balls and count clean passes.

Coach's cue: Low and into the gap.

Bring: racket, balls, court, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Overhead Smash

Ages 14 and up · 12 min · Technical · court

Turn sideways, point at a lob and hit it down hard before it bounces.

1. Your partner feeds a lob from the baseline.
2. Turn sideways and point your free hand at the ball.
3. Hit up and through, landing the ball deep.
4. Do 3 sets of 6.

Coach's cue: Point, turn, reach.

Bring: racket, balls, court, partner

Safety: Turn and shuffle back; never run backward facing the net. Warm up your arm first. Stop if your shoulder, elbow or low back hurts, and keep serve sets short.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Backhand Wall Rally

Ages 7 and up · 12 min · Technical · court

Rally against a wall to groove your backhand.

1. Stand 10 feet from a wall in a ready position.
2. Turn your shoulders early and step into the ball.
3. Rally 20 balls without a miss.
4. Do 3 rounds.

Coach's cue: Early turn, stay balanced, hit out in front.

Bring: racket, tennis ball, wall

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Drop-Feed Backhands

Ages 7 and up · 10 min · Technical · court

Learn a clean backhand contact from a simple dropped ball.

1. Stand side-on with your backhand shoulder to the net.
2. Drop the ball and swing low to high.
3. Finish with your racket high.
4. Hit 30 backhands.

Coach's cue: Turn your shoulders early.

Bring: racket, balls, court or wall

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Parent-Toss Backhands

Ages 7 and up · 10 min · Technical · court

A parent or helper tosses easy balls so you can groove a backhand with one or two hands.

1. The helper stands a few steps away and tosses underhand.
2. Turn your shoulders and let the ball bounce once.
3. Swing low to high and finish over your shoulder.
4. Hit 3 sets of 10.

Coach's cue: Turn first, then swing.

Bring: racket, red or foam balls, helper

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Shadow Backhand Swings

Ages 7 and up · 6 min · Technical · court

Swing your backhand slowly in front of a mirror to see the turn, swing and finish.

1. Stand side-on to a mirror in your ready position.
2. Turn, swing slowly and freeze at the finish.
3. Check your racket ends high over your shoulder.
4. Do 25 slow swings.

Coach's cue: Slow and smooth.

Bring: racket, mirror or window

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Towel Backhand Shadow

Ages 7 and up · 8 min · Technical · indoors

Shadow a slow backhand holding a small towel: unit turn, step and finish high, with nothing to hit.

1. Hold a small towel in your backhand grip hand.
2. Turn your shoulders together with the arm (the unit turn).
3. Step in and brush the towel up and through to a high finish.
4. Do 3 sets of 10, slow and smooth.

Coach's cue: Turn the shoulders, finish high.

Bring: small towel

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Backhand Cross-Court Rally

Ages 11 and up · 12 min · Technical · court

Keep a steady backhand rally going across the court.

1. Rally backhand to backhand cross-court with a partner.
2. Aim a racket length over the net.
3. Count your longest rally.
4. Play for 10 minutes.

Coach's cue: Early turn, steady height.

Bring: racket, balls, court, partner

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12. Drink water at every break and rest in the shade on hot days.

Backhand Slice

Ages 11 and up · 12 min · Technical · court

Add a low, skidding slice to change the pace of a rally.

1. Hold a continental grip.
2. Swing high to low with an open racket face.
3. Keep the ball low over the net.
4. Hit 3 sets of 10.

Coach's cue: Lead with the edge, stay sideways.

Bring: racket, balls, court or wall

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Backhand Block Return

Ages 11 and up · 12 min · Technical · court

Meet a serve to your backhand with a short turn and a compact block back deep.

1. Stand a step behind the baseline.
2. Split step as your partner serves to your backhand.
3. Turn your shoulders and block the ball with a short swing.
4. Return 20 serves and count the deep ones.

Coach's cue: Turn, block, hold the finish.

Bring: racket, balls, court, partner

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Backhand Down-the-Line Rally

Ages 11 and up · 10 min · Technical · court

Rally backhands down the line with a partner, turning your shoulders early on every ball.

1. Stand at opposite baseline corners so your backhand faces your partner's forehand.
2. Turn your shoulders as soon as you see the ball coming.
3. Rally down the line, aiming past the service line.
4. Count your longest rally out of 5 tries.

Coach's cue: Turn early, swing low to high.

Bring: racket, balls, partner, court

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Backhand Down the Line

Ages 14 and up · 12 min · Technical · court

Change direction from a cross-court rally to a down-the-line winner.

1. Rally cross-court for three shots.
2. Take the fourth down the line toward a cone target.
3. Recover to the middle.
4. Do 12 patterns.

Coach's cue: Change direction only on a ball you control.

Bring: racket, balls, court, partner or ball machine, cones

Backhand on the Run

Ages 14 and up · 12 min · Technical · court

Hit a controlled backhand while moving wide, then recover.

1. Start in the middle of the baseline.
2. Take a wide feed, hit cross-court and recover with a crossover step.
3. Rest after 6 balls.
4. Do 4 sets.

Coach's cue: Hit, plant, recover.

Bring: racket, balls, court, partner or ball machine

Safety: Wear court shoes; watch your footing.

Return Deep Down the Middle

Ages 14 and up · 15 min · Tactical · court

Return hard serves deep through the middle so the server gets no angle to attack.

1. Mark a deep middle zone with cones.
2. Your partner serves first serves to your backhand.
3. Block or drive the return into the middle zone.
4. Return 20 and count the ones that land in the zone.

Coach's cue: Big target, deep middle.

Bring: racket, balls, court, partner, cones

Backhand Defensive Lob

Ages 14 and up · 12 min · Technical · court

Lift a high lob over a net player when you are pushed wide on your backhand.

1. Your partner stands at the net and volleys to your backhand corner.
2. Open the racket face and swing up under the ball.
3. Aim the lob to land behind them.
4. Play 15 balls and count the lobs that land deep.

Coach's cue: High and deep buys time.

Bring: racket, balls, court, partner

Safety: Wear court shoes and keep loose balls off the court while you move.

High Backhand Control

Ages 14 and up · 12 min · Technical · court

Handle a high-bouncing ball to your backhand by stepping in early or backing up in time.

1. Your partner feeds high, looping balls to your backhand.
2. Choose to take it early on the rise or move back to let it drop.
3. Send it back deep and cross-court.
4. Do 4 sets of 8.

Coach's cue: Decide early: up or back.

Bring: racket, balls, court, partner or ball machine

Forehand Volley Catch

Ages 7 and up · 8 min · Technical · court

Catch a tossed ball on your strings at the net to learn a still, firm volley.

1. Stand two steps from the net with your racket up.
2. Your partner tosses gently to your forehand side.
3. Catch the ball on the strings without swinging.
4. Do 20 catches, then tap the ball back over.

Coach's cue: Racket up, no swing.

Bring: racket, soft balls, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Backhand Volley Catch

Ages 7 and up · 8 min · Technical · court

Catch tossed balls on your backhand strings at the net to feel a firm, still volley.

1. Stand two steps from the net with your racket up.
2. Your partner tosses to your backhand side.
3. Turn your shoulder and catch the ball on the strings.
4. Do 20 catches, then tap 10 back over.

Coach's cue: Shoulder turn, racket still.

Bring: racket, soft balls, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Ready Position Catches

Ages 7 and up · 6 min · Technical · court

Stand at the net in a ready position and catch gentle tosses with your hand, to learn to meet the ball in front.

1. Stand two steps from the net, knees bent, hands in front of your chest.
2. Your partner tosses gently to either side.
3. Step toward the ball and catch it out in front, no swing.
4. Do 20 catches.

Coach's cue: Meet it in front, no swing.

Bring: soft balls, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Wall Volley Punches

Ages 7 and up · 8 min · Technical · court

Short punch volleys against a wall without letting the ball bounce, to learn a volley is a block, not a swing.

1. Stand 3 big steps from a wall with the racket up.
2. Push a gentle volley at the wall and punch the return back.
3. Keep the racket head above your wrist.
4. Count your best run out of 5 tries.

Coach's cue: Short punch, racket up.

Bring: racket, soft balls, wall

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Split Step and Volley

Ages 7 and up · 8 min · Technical · court

Take a small split-step hop as your partner feeds, then move to the ball and volley it back.

1. Stand at the service line with your racket up.
2. As your partner feeds, do a small hop and land on both feet.
3. Step toward the ball and volley it back to them.
4. Do 15 volleys, mixing sides.

Coach's cue: Hop as they hit, then step in.

Bring: racket, soft balls, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Split Step and Volley Hands

Ages 7 and up · 8 min · Technical · indoors

Split step, then catch a gentle toss out in front with a firm hand, the way a volley meets the ball early.

1. Stand in a ready stance 2 steps from a grown-up.
2. Split step as they toss a soft ball to one side.
3. Step toward it and catch it out in front with one hand, wrist firm.
4. Do 20 catches, both sides.

Coach's cue: Hop, step, catch it early.

Bring: soft ball or beanbag, grown-up to toss

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Volleys at the Net

Ages 11 and up · 10 min · Technical · court

Volley with a short, firm punch.

1. Stand about 3 steps from the net.
2. Your partner feeds easy balls to each side.
3. Block the ball with a short punch, no big swing.
4. Do 3 sets of 10.

Coach's cue: Short punch, firm wrist, move your feet.

Bring: racket, balls, partner

High Forehand Volley

Ages 11 and up · 10 min · Technical · court

Punch a high ball at the net down into the open court.

1. Stand halfway between the service line and the net.
2. Your partner feeds a soft ball at shoulder height.
3. Step forward and punch it down at an angle.
4. Do 3 sets of 8.

Coach's cue: Step and punch down.

Bring: racket, balls, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Low Backhand Volley

Ages 11 and up · 10 min · Technical · court

Bend your knees to reach a low ball at the net and send it back deep.

1. Start just inside the service line.
2. Your partner feeds a low ball to your backhand.
3. Bend your knees, keep the racket face open and push it deep.
4. Do 3 sets of 8.

Coach's cue: Get low with your legs.

Bring: racket, balls, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Approach, Split, Close

Ages 11 and up · 12 min · Physical · court

Move forward after an approach shot, split step at the service line, then close in to volley.

1. Hit an approach from a short feed.
2. Run forward and split step as your partner hits.
3. Take one more step in and volley.
4. Do 12 patterns.

Coach's cue: Run, split, close.

Bring: racket, balls, court, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Volley Keep-Up Minutes

Ages 11 and up · 10 min · Physical · court

Keep a volley rally going with a partner for timed minutes with quick, small steps.

1. Stand on opposite sides of the net near the service line.
2. Volley back and forth without letting the ball bounce.
3. Go for 90 seconds, rest 45.
4. Do 5 rounds.

Coach's cue: Small steps, soft hands.

Bring: racket, balls, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Approach and Finish

Ages 14 and up · 12 min · Tactical · court

Attack a short ball with your forehand and close to the net to finish.

1. Your partner feeds a short ball.
2. Hit a deep forehand approach down the line.
3. Split step and volley the next ball into the open court.
4. Do 12 patterns.

Coach's cue: Approach deep, split, then finish.

Bring: racket, balls, court, partner

Figure-Eight Net Movement

Ages 14 and up · 12 min · Physical · court

Move forward and across the net with quick adjusting steps between volleys.

1. Start at the service line.
2. Volley a forehand, close in, volley a backhand, and back out.
3. Keep your feet moving in a figure eight.
4. Do 5 sets of 8 volleys.

Coach's cue: Small steps, racket up.

Bring: racket, balls, court, partner

Approach, Volley, Overhead

Ages 14 and up · 14 min · Tactical · court

Play the full trip to the net: an approach shot, a first volley, a closing volley and an overhead to finish.

1. Your partner feeds a short ball; hit an approach deep.
2. Split step and play a first volley deep.
3. Close in for a second volley, then finish the lob they feed with an overhead.
4. Do 8 trips and count the ones you finish.

Coach's cue: Approach deep, close, finish.

Bring: racket, balls, partner, court

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently. Warm up your arm first. Stop if your shoulder, elbow or low back hurts, and keep serve sets short.

Doubles Poach Timing

Ages 14 and up · 12 min · Tactical · court

At the net in doubles, time your move across to intercept a cross-court ball.

1. Stand at the net in a doubles position.
2. Two partners rally cross-court behind you.
3. When you see a ball you can reach, cross and volley it to the open space.
4. Do 12 poaches and count the clean ones.

Coach's cue: Move as they swing, not before.

Bring: racket, balls, 3 players, court

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Split Step and Shuffle

Ages 7 and up · 10 min · Physical · court

Be ready to move in any direction.

1. Stand at the center of the baseline.
2. Do a small hop as your partner or coach points.
3. Shuffle to the side, touch the line, and return.
4. Do 10 reps each way.

Coach's cue: Small hop, then explode.

Bring: cones, court

Jump Rope Endurance

Ages 7 and up · 10 min · Physical · indoors

Build footwork, rhythm and stamina.

1. Jump for 1 minute at an easy pace.
2. Rest 30 seconds.
3. Repeat for 6 rounds.
4. Try to keep jumping without a miss.

Coach's cue: Light bounce on the balls of your feet.

Bring: jump rope

Ready Position and Hops

Ages 7 and up · 6 min · Physical · court

Stay light on your feet so you can move the instant the ball is hit.

1. Stand in your ready position.
2. Make small hops on the balls of your feet for 15 seconds.
3. Split step on a clap.
4. Do 8 rounds.

Coach's cue: Light feet, soft knees.

Bring: racket

Steady Rally Minutes

Ages 7 and up · 10 min · Physical · court

Keep the ball going at an easy pace to build tennis fitness.

1. Rally with a partner or a wall at a relaxed pace.
2. Keep moving your feet between shots.
3. Go for 2 minutes, rest 1.
4. Do 4 rounds.

Coach's cue: Smooth swings, steady breathing.

Bring: racket, balls, court or wall

Line Hop Game

Ages 7 and up · 6 min · Physical · court

Small, quick jumps over a line forward, back and side to side to build light feet.

1. Stand beside a court line.
2. Hop side to side over it 10 times.
3. Hop forward and back over it 10 times.
4. Rest 30 seconds; do 4 rounds.

Coach's cue: Quick and quiet.

Bring: court line or tape

Safety: Land softly on a flat, dry court. Stop if your knees or ankles hurt.

Ball Pickup Scramble

Ages 7 and up · 8 min · Physical · court

Work together to pick up scattered balls using shuffles and small steps, then beat your team time.

1. Scatter 20 balls around the court.
2. Shuffle or jog to each ball and bend your knees to pick it up.
3. Bring it back to the basket.
4. Time the family or group together and try to beat it.

Coach's cue: Bend your knees, not your back.

Bring: balls, basket, court

Safety: Wear court shoes and keep loose balls off the court while you move.

Short-Court Cone Touches

Ages 7 and up · 8 min · Physical · court

Move from the middle to four cones and back, returning to the center each time.

1. Put a cone in each corner of a short court.
2. Start in the middle in your ready position.
3. Move to a cone your partner points to and touch it.
4. Return to the middle; do 4 rounds of 8 touches.

Coach's cue: Always come back to the middle.

Bring: 4 cones, short court

Safety: Wear court shoes and keep loose balls off the court while you move.

Ball Collector Laps

Ages 7 and up · 8 min · Physical · court

Jog easy laps of the court, picking up one ball each lap, to build stamina with play.

1. Scatter balls around the outside of the court.
2. Jog one lap and pick up one ball each time.
3. Walk for 30 seconds after every 4 balls.
4. Keep going until the basket is full.

Coach's cue: Easy jog, steady breathing.

Bring: balls, basket, court

Safety: Drink water at every break and rest in the shade on hot days.

Court Animal Walks

Ages 7 and up · 8 min · Physical · court

Move along the court lines like animals to build whole-body stamina in a fun way.

1. Bear walk along the baseline.
2. Crab walk back.
3. Bunny hop softly up the side line.
4. Do 3 rounds with a short rest.

Coach's cue: Keep moving and have fun.

Bring: court

Safety: Land softly on a flat, dry court. Stop if your knees or ankles hurt.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
2. Now skip the same distance, staying tall.
3. Try a quiet skip and then a high, bouncy skip.
4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

1. Lay a rope or draw a line about 4 yards long.
2. Walk heel to toe along it.
3. Then walk backward, then on tiptoes.
4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Court Sprints

Ages 11 and up · 12 min · Physical · court

Build speed and stamina for long points.

1. Sprint from the baseline to the net and back.
2. Rest 30 seconds.
3. Repeat 8 times.
4. Cool down with a walk.

Coach's cue: Drive hard, recover fast.

Bring: court

Safety: Warm up first. Stop if a muscle feels tight. Drink water at every break and rest in the shade on hot days.

Spider Run

Ages 11 and up · 12 min · Physical · court

Collect balls from five spots on the court and bring them back one at a time.

1. Place a ball on each corner of the baseline and service line, and one on the T.
2. Run from the center mark to each ball and bring it back.
3. Rest 90 seconds.
4. Do 3 runs.

Coach's cue: Low turns, push off hard.

Bring: court, 5 balls

Safety: Wear court shoes; watch your footing.

Crossover Recovery Steps

Ages 11 and up · 10 min · Physical · court

Get back to the middle fast after a wide shot.

1. Shadow a wide forehand.
2. Take one crossover step, then shuffle to the center.
3. Repeat on the backhand side.
4. Do 12 each side.

Coach's cue: Crossover first, then shuffle.

Bring: court

Line Sprints

Ages 11 and up · 12 min · Physical · court

Sprint to each line across the court and back to build repeat-effort fitness.

1. Start on the doubles sideline.
2. Sprint to each line across the court and back.
3. Rest 60 seconds.
4. Do 5 rounds.

Coach's cue: Touch every line, turn low.

Bring: court

Safety: Warm up first. Stop if a muscle feels tight.

Return Split-Step Timing

Ages 11 and up · 10 min · Physical · court

Time your split step so you land just as the server hits the ball.

1. Stand in your return spot.
2. Start a small hop forward as the server's racket goes up.
3. Land as the ball is struck and push toward it.
4. Do 20 returns and ask your partner if your timing matched.

Coach's cue: Land as they hit.

Bring: racket, balls, court, partner

Safety: Wear court shoes and keep loose balls off the court while you move.

Shadow Point Sets

Ages 11 and up · 12 min · Physical · court

Act out full points without a ball so you build fitness while practicing movement.

1. Shadow a serve, then 4 to 6 shots around the court.
2. Recover to the middle after each shot.
3. Rest 20 seconds between points.
4. Play 3 sets of 8 points.

Coach's cue: Move like it is a real point.

Bring: racket, court

Safety: Wear court shoes and keep loose balls off the court while you move.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

1. Lean into a wall with straight arms, body in a straight line from head to heel.
2. Lift one knee to hip height with the toes pulled up.
3. Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
4. Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Random Feed Movement

Ages 14 and up · 12 min · Physical · court

React to feeds sent anywhere on the court and recover after each one.

1. Your partner feeds 8 balls to random spots.
2. Hit each one and recover to the middle.
3. Rest 60 seconds.
4. Do 5 sets.

Coach's cue: Split step every time they hit.

Bring: racket, balls, court, partner

Safety: Wear court shoes; watch your footing.

Point-Length Intervals

Ages 14 and up · 15 min · Physical · court

Work hard for the length of a real point, then recover for the time between points.

1. Rally or shadow at match intensity for 15 seconds.
2. Rest 25 seconds.
3. Do 10 in a row for one "game".
4. Rest 2 minutes; do 3 games.

Coach's cue: Full effort, then slow your breathing.

Bring: racket, balls, court, partner

Safety: Drink water between games.

Long Rally Challenge

Ages 14 and up · 15 min · Physical · court

Hold your technique together through very long rallies.

1. Rally with your partner aiming for 30 shots in a row.
2. Restart the count on any error.
3. Move your feet for every ball.
4. Play for 12 minutes and record your best.

Coach's cue: Legs keep working when your arms get tired.

Bring: racket, balls, court, partner

Open-Stance Load and Push

Ages 14 and up · 12 min · Physical · court

Load your outside leg on a wide ball and push off it to get back to the middle quickly.

1. Take feeds wide to your forehand.
2. Plant your outside leg with the knee bent and hit from an open stance.
3. Push off that leg and recover with a crossover.
4. Do 4 sets of 6 each side.

Coach's cue: Load, hit, push back.

Bring: racket, balls, court, partner or ball machine

Safety: Wear court shoes and keep loose balls off the court while you move.

Retreat for the Overhead

Ages 14 and up · 12 min · Physical · court

Turn sideways and use crossover steps to get back under a lob at the net.

1. Start at the net with your racket up.
2. Your partner lobs over you.
3. Turn sideways and crossover back under the ball.
4. Do 3 sets of 6, catching or smashing gently.

Coach's cue: Turn and cross, do not backpedal.

Bring: racket, balls, court, partner

Safety: Never run backward facing the net. Wear court shoes and keep loose balls off the court while you move.

Wide-Ball Recovery Ladder

Ages 14 and up · 12 min · Physical · court

Shadow wide balls at growing distances and recover to the middle with the fewest steps.

1. Put cones 2, 3 and 4 big steps from the center mark on each side.
2. Shadow a stroke at each cone and recover.
3. Count your recovery steps.
4. Do 3 rounds and try to use fewer steps.

Coach's cue: Big first step, short last steps.

Bring: court, cones, racket

Safety: Wear court shoes and keep loose balls off the court while you move.

Tiebreak Fitness

Ages 14 and up · 15 min · Physical · court

Play tiebreaks back to back to train fitness for the end of long sets.

1. Play a tiebreak to 7 with your partner.
2. Rest only 60 seconds.
3. Play the next one.
4. Play 4 tiebreaks and note how your movement held up.

Coach's cue: Last point, same feet.

Bring: racket, balls, court, partner

Safety: Drink water at every break and rest in the shade on hot days.

Between-Point Reset

Ages 14 and up · 12 min · Physical · court

Practice a calm routine between points so your heart rate drops before the next one.

1. Play a hard point.
2. Turn away, fix your strings and breathe in for 4 and out for 6.
3. Walk back and pick your next plan.
4. Play 15 points with the routine.

Coach's cue: Breathe out longer than in.

Bring: racket, balls, court, partner

Safety: Drink water at every break and rest in the shade on hot days.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

1. Set 4 gates (two cones each) across a 10-yard line.
2. Your partner jogs and fakes, then runs through one gate.
3. You mirror from 3 yards away and try to arrive together.
4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

1. Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
2. Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
3. Snap-downs and hops with stuck landings: 3 minutes.
4. Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Big Target Tennis

Ages 7 and up · 10 min · Tactical · court

Learn to aim for large, safe targets instead of the lines.

1. Mark big zones a yard inside the lines.
2. Rally and aim only for those zones.
3. Count how many balls in a row land in.
4. Play for 10 minutes.

Coach's cue: Miss inside, not outside.

Bring: racket, balls, court, partner

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Scoring and Sides

Ages 7 and up · 8 min · Tactical · court

Know the score, where to stand and who serves without being told.

1. A partner calls a score.
2. Stand on the correct side to serve or return.
3. Say the score the right way out loud.
4. Do 15 scores.

Coach's cue: Server's score first.

Bring: court

Over and In Game

Ages 7 and up · 10 min · Tactical · court

Play a short-court game where the only goal is getting the ball over the net and in.

1. Rally on a short court with a parent or partner.
2. Score a team point for every ball that goes over and in.
3. Count your team total in 3 minutes.
4. Play 3 rounds and try to beat your total.

Coach's cue: Over and in wins.

Bring: racket, red balls, short court, partner

Safety: Use the ball and court for your age: red ball on a short court under 8, orange at 9 to 10, green at 10 to 12.

Where Do I Stand in Doubles?

Ages 7 and up · 10 min · Tactical · court

Learn the starting spots for the server, the returner and both net players in doubles.

1. A coach or parent calls a role: server, server's partner, returner or returner's partner.
2. Walk to that starting spot.
3. Say what that player watches for.
4. Do 12 calls.

Coach's cue: Every player has a spot.

Bring: court, 4 players or cones

Point Plan Cards

Ages 7 and up · 8 min · Tactical · indoors

Write three simple point plans and pick one before each point you play next time.

1. Write three plans, for example "serve wide, then go to the open court".
2. Draw each one with arrows on a court picture.
3. Say each plan out loud with a grown-up.
4. Next time you play, pick one plan before each point.

Coach's cue: One plan per point.

Bring: paper, pen

Cross-Court Rally Patterns

Ages 11 and up · 12 min · Tactical · court

Use the safe cross-court rally and know when to go down the line.

1. Rally cross-court with a partner for 3 minutes.
2. Only go down the line on a short, weak ball.
3. Count how many cross-court balls you hit in a row.
4. Talk about when going down the line worked.

Coach's cue: Cross-court is safer. Down the line is for short balls.

Bring: racket, balls, partner, court

Safety: Drink water at every break and rest in the shade on hot days.

Cross-Court by Default

Ages 11 and up · 12 min · Tactical · court

Rally cross-court until you get a short ball, then change direction.

1. Rally cross-court with your partner.
2. Only go down the line on a ball that lands short.
3. Play points to 7.
4. Play 3 games.

Coach's cue: Cross-court is your safe shot.

Bring: racket, balls, court, partner

Return Plus One

Ages 11 and up · 12 min · Tactical · court

Plan your return target and your next shot before the serve is hit.

1. Before each serve, say your return target out loud.
2. Return there, then hit your planned next shot.
3. Play 12 points this way.
4. Note which plan worked most.

Coach's cue: Plan two shots on the return.

Bring: racket, balls, court, partner

Safety: Drink water at every break and rest in the shade on hot days.

Short Ball, Come In

Ages 11 and up · 12 min · Tactical · court

Learn to spot a short ball, approach on it and move to the net.

1. Rally from the baseline with your partner.
2. When a ball lands inside the service line, approach and come in.
3. Play the point out at the net.
4. Play 3 games to 7.

Coach's cue: Short ball means move in.

Bring: racket, balls, court, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Doubles Poach Signals

Ages 11 and up · 12 min · Tactical · court

Use simple hand signals so the net player and server know who covers which side.

1. The net player shows a signal behind their back: stay or cross.
2. The server serves and moves to the open side.
3. The net player follows the plan.
4. Play 12 points and talk after each one.

Coach's cue: Signal, serve, cover.

Bring: racket, balls, court, 4 players

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Serve Plus One

Ages 14 and up · 10 min · Tactical · court

Plan your serve and your first shot after it.

1. Pick a target for your serve and for your next shot.
2. Serve, then hit the planned shot.
3. Play 10 points starting this way.
4. Write down which patterns won points.

Coach's cue: Plan the first two shots before you serve.

Bring: racket, balls, partner, court

Two-Shot Patterns

Ages 14 and up · 15 min · Tactical · court

Plan the next shot before you hit this one.

1. Choose a pattern such as wide serve then open court.
2. Play 10 points starting with it.
3. Count how often it worked.
4. Try a second pattern.

Coach's cue: Know your next shot before this one.

Bring: racket, balls, court, partner

Serve and Volley Points

Ages 14 and up · 15 min · Tactical · court

Follow your serve to the net and choose where to put the first volley.

1. Serve wide or at the body.
2. Move in and split as the returner hits.
3. Volley to the open side or deep middle.
4. Play 12 points and note what worked.

Coach's cue: Serve, split, open court.

Bring: racket, balls, court, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Lob or Pass?

Ages 14 and up · 12 min · Tactical · court

Read where a net player stands and choose between a lob and a passing shot.

1. Your partner comes to the net at different distances.
2. Close to the net? Lob. Far from the net? Pass low.
3. Play 15 points.
4. Talk through any choice that did not work.

Coach's cue: Read their feet, then choose.

Bring: racket, balls, court, partner

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Match Plan Notebook

Ages 14 and up · 10 min · Tactical · indoors

Write a short plan before a match and an honest review after it.

1. Before the match, write two patterns you want to use.
2. After it, write what worked and one thing to try next time.
3. Note how you handled close games.
4. Read last week's page before your next match.

Coach's cue: Plan, play, review.

Bring: notebook