The players move freely within the specified space with their own tennis ball. The ball is tossed upward in a controlled way. Immediately after the release, the players turn one full rotation around their own body axis. During this time, visual contact with the ball is briefly lost. After the turn, the ball must be noticed again as quickly as possible, its flight path assessed, and the player’s own position adjusted. The ball may bounce once on the ground and is then caught securely.
The task is carried out with both the right and the left hand. As confidence grows, throwing height, movement pace, and direction of rotation can be varied.
Training Goal
The focus is on spatial orientation after a quick change in body position. After the turn, the players must reorient themselves, find the ball again, and adjust their movement to its position and flight path.
- Improve spatial orientation after turning the body
- Quickly reacquire the ball after briefly losing visual contact
- Assess the ball’s flight path and bounce
- Quickly adjust your own position after the turn
- Improve hand-eye coordination during the subsequent catch
- Develop balance and body control during and after the rotation
Coaching Keys
- Throw the ball high enough: Choose the flight time so that a complete turn is possible.
- Turn one full rotation: Carry out the rotation in a controlled way around your own body axis.
- Reorient immediately after the turn: Reacquire the ball with your eyes as quickly as possible.
- Assess the bounce: Observe where the ball lands and where it then bounces to.
- Work toward the ball with your feet: After the turn, actively adjust your own position instead of only reaching for the ball with your arms.
- Use both sides: Throw with both hands and regularly switch the direction of rotation.
Transfer to tennis
In tennis, orientation to the ball, the court, and your own position changes continuously. After quick changes of direction and turning movements, the ball must be perceived again as early as possible and your own movement adjusted to its flight path.
The exercise trains exactly this reorientation after a change in body position. After the turn, the players must find the ball again, assess its bounce, and reposition themselves toward it. This links perception, orientation, and subsequent movement.
Discover more content like this
Discover more coaching content and access the complete TennisGate library in the CoachesClub.