The players first warm up crosscourt in pairs from the baseline. With each stroke, they consciously alternate between Forehand and Backhand. This may make it necessary to run around a ball in order to use the prescribed stroke type. This deliberate “running around” supports active positioning and a more pronounced upper-body rotation. At the same time, attention should be paid to using Forehand and Backhand as evenly as possible over the course of the exercise.
The same task is then played crosscourt. As the drill continues, an additional variation is added: alongside the stroke type, the spin or flight path is also deliberately changed. Flatter, more direct balls alternate with higher, longer balls with more topspin. This keeps the game situation constantly changing: a high, deep ball can push the player on the opposite side behind the baseline, while a shorter ball then again demands movement forward and over the baseline. In this way, warm-up strokes already train perception and the ability to handle changing offensive and defensive situations.
Training Goal
- Use Forehand and Backhand consciously and as evenly as possible
- Improve positioning and movement to the ball through the prescribed stroke alternation
- Support upper-body rotation through active running around and alignment to the ball
- Vary trajectory height, length and spin in a targeted way
- Recognize and solve the change between more offensive and more defensive game situations
Coaching Keys
- Consciously alternate between Forehand and Backhand.
- Recognize early which movement to the ball is needed for the next stroke type.
- When running around, create enough distance to the ball and actively turn the upper body in.
- Do not only vary the stroke type, but increasingly also trajectory height, length and spin.
- After each stroke, readjust your own position to the baseline and the next game situation.
Possible Corrections
Forehand and Backhand are not used evenly:
First, strictly prescribe the alternation: Forehand – Backhand – Forehand – Backhand. Allow freer variations only later.
The running around happens too late:
Decide on the stroke type early and initiate movement to the ball immediately after the opponent’s stroke.
The variation remains purely technical:
Do not only alternate between Forehand and Backhand. In addition, demand different trajectory heights, lengths and spin levels.
High topspin balls stay too short:
Combine more height over the net with sufficient length. The goal is a flight path that actually pushes the opposite side back.
After a defensive ball, the changed game situation is not used:
Consciously observe whether the next ball allows movement forward. The position relative to the baseline should change with the game situation.
Progressive Structure
1. Alternate Forehand and Backhand longline
Alternate between Forehand and Backhand with each stroke. The focus is initially on control, positioning and an even distribution of both stroke types.
2. Alternate Forehand and Backhand crosscourt
Play the same task diagonally. The changed angle increases the demands on running path, distance to the ball and alignment.
3. Vary trajectory height and spin
In addition, use different ball trajectories: flatter and more direct, or higher and longer with more topspin.
4. Change length in a targeted way
Use high, long balls to move the opposite side behind the baseline. Then add shorter balls that again demand movement forward.
5. Consciously solve the game situation
Gradually reduce the technical requirements. Stroke type, spin, height and length are now chosen to suit the situation that is developing. This gradually turns controlled warm-up strokes into a variable exchange between offensive and defensive game situations.
Adapt the backswing movement early to the expected ball bounce and plan the contact height in advance. This allows the stroke movement to be prepared in time for different bounce heights.
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