Two children stand back to back. A ball is passed alternately overhead and between the legs to the other person. After each pass, the receiving person picks up the ball and sends it back the other way. For the low pass, the knees and hips are bent; for the high pass, the body straightens up again. The feet stay in place at first.
Training Goal
- Playfully improve flexibility when bending and straightening up.
- Consciously reach high and low movement ranges.
- Coordinate the pass with a second person.
- Develop a steady movement rhythm.
Transfer to Tennis
In tennis, children must keep adjusting their body height: they move toward low balls – like a low volley – , straighten up for high contact points ( like on the serve and overhead) and keep control of their position while doing so. The exercise makes this change tangible. However, it does not train a specific tennis stroke; the benefit lies mainly in movement variety and coordination.
Load Management
Start with 2–3 rounds of 20–30 seconds each and take a short break in between. The movement should remain controlled and possible in a shared rhythm. If the passes become hectic or movement quality drops, end the round.
Coaching Keys
- For the low pass, bend the knees and hips.
- Guide the ball overhead in a controlled way for the high pass.
- Stay back to back and do not drift apart.
- Only pass once the other person can take the ball safely.
- Keep a calm, shared rhythm.
Progressive Adaptation
- Get to know the movement: Try both directions individually without time pressure.
- Link the changes: Pass the ball continuously overhead and below.
- Keep the rhythm: Perform several passes without interruption.
- Change direction: After one round, reverse the passing direction.
- Create a tennis link: Then, on a signal, catch a low or high ball from a short distance. This links the adjustment of body height with the perception of an incoming ball.
Possible Corrections
- The ball is hard to reach low down: Increase the distance slightly and work lower from the knees and hips.
- The high pass only works with a strong lean back: Guide the ball closer to the body and reduce the height of the pass.
- The partners move apart: Reset the starting position before the next round.
- The rhythm breaks down: Reduce the tempo and continue each pass only after a secure catch.
Discover more content like this
Discover more coaching content and access the complete TennisGate library in the CoachesClub.