The ball is first allowed to bounce on the mini tennis court and is then played forward with a controlled, soft movement. After another ground contact, it is lifted clearly upward with the racket. From this self-prepared flight path, a full overhead follows in a consciously slowed-down pace.
If needed, the lifting can be repeated two or three times until the height, distance and position of the ball are right. The key is the soft, flowing overhead movement. The racket is accelerated so slowly that, during the swing, there is ideally no noticeable whooshing sound.
Training Goal
The exercise combines Feel, coordinative control and an initial technical preparation for the overhead. When receiving and repeatedly lifting the ball, the players learn to influence the flight path in a targeted way and create a favorable starting position for the overhead stroke.
The slowed-down overhead movement improves in particular:
- rhythm and timing of the complete stroke movement
- spatial assessment of the lifted ball
- control over racket head and contact point
- coordinated connection of positioning, backswing movement and follow through
- conscious movement execution without excessive force
Thanks to the reduced tempo, individual movement phases can be perceived more clearly and connected technically cleanly.
Coaching Keys
- Play the ball forward in a controlled way after it bounces.
- For the feed into the overhead, hit the ball clearly upward rather than forward.
- Lift the ball high enough so there is enough time for positioning and preparation.
- If the feed is unsuitable, control the ball again and lift it once more.
- Create a stable and balanced starting position under the ball.
- Execute the overhead with a full movement.
- Perform the entire swing deliberately in slow motion.
- Hold the racket loosely and accelerate without abrupt force.
- Execute the movement so softly that hardly any air movement is audible at the racket.
- Do not cut off the follow through, but finish it in a controlled way.
Possible Corrections
The ball is played too flat:
Bring the racket more under the ball when lifting it and open the racket face slightly. The feed should get a high, easy-to-read flight path.
The ball goes too far forward or backward:
Reduce the intensity of the control stroke and choose a contact point closer to the body. The goal is a feed under which the players can position themselves stably.
The overhead is executed too hurriedly or too quickly:
Repeat the movement without a ball first. Carry out the complete movement sequence so slowly that no clear racket sound is created.
The stroke movement is shortened:
Make sure that preparation, acceleration phase, contact point and follow through are all completed fully. Slow does not mean leaving out individual movement phases.
The contact point is too low:
Place the ball higher, move earlier to the side under the flight path and bring the hitting arm upward in time.
After a poor feed, the ball is still hit:
Deliberately have the players feed the ball again. The quality of the overhead takes priority over a quick finish to the task.
Progressive Approach
Step 1 – Overhead movement without a ball
The complete overhead movement is performed several times in extreme slow motion. The focus is on looseness, range of movement and a quiet swing.
Step 2 – One-time lifting and catching
The ball is lifted upward with the racket and then caught with the free hand. This controls height, flight path and positioning.
Step 3 – Multiple controlled feeds
The ball may be controlled two or three times with the racket before the final feed for the overhead takes place.
Step 4 – Slow-motion overhead
After a suitable feed, the ball is played with a full, consciously slow overhead movement.
Step 5 – Fixed number of control strokes
Before the overhead, for example exactly two control strokes must be completed. This increases the rhythm demands and action security.
Step 6 – Targeted overhead
Large target areas are marked on the opposite side. Even with a target, movement tempo and stroke control remain the priority.
Step 7 – Gradually higher speed
The movement is gradually accelerated without losing rhythm, looseness or a complete follow through.