In this warm-up exercise, the players work in pairs and hit down the line to each other. The ball should be kept in play in a controlled way, with clean stroke execution, a stable body position, and good balance.
Each player also has a second ball in hand. After one stroke, this ball is placed on the ground. The next ball is then played. After that, the player moves back to the ball that was put down, picks it up, and keeps playing.
It is important that the head stays as up as possible during the action. The players should therefore not just look down at the ground, but continue to perceive their partner, the ball flight, and their own position. This creates a tennis-specific warm-up that combines stroke rhythm, footwork, stability, and orientation.
If one ball is being held in the hand and a backhand has to be played, the backhand can be executed as a slice. That keeps the exercise flowing and prevents the extra ball from blocking the movement.
The load duration is about 60 to 90 seconds per round.
Training Goal
The goal of this exercise is to combine the warm-up with an additional coordination and athletic task. The players should keep the ball in play in a controlled way and at the same time learn to work low, stay stable, and return quickly to a ready-to-play position.
By putting down and picking up the extra ball, the footwork becomes more intense. The players must lower their center of gravity, maintain balance, and still prepare the next stroke cleanly. This creates a warm-up with a high transfer to tennis: stay low, stay stable, keep your eyes up, and be ready again after every action.
The exercise is especially useful for creating more intensity, attention, and body control already during the warm-up.
Coach Tip
This exercise adds more intensity to the warm-up without losing its tennis-specific character. The players continue to hit down the line in a controlled way, but also have to work low in a stable position and quickly become ready to play again.
The key coaching focus is on posture, balance, and orientation: down low, head up, partner in view, and after every action immediately ready for the next ball.
Coaching Keys
- Keep the ball in play in a controlled way
The focus is not on pace, but on rhythm, length, and clean stroke execution. The rally should stay stable. - Keep the head up
When putting down and picking up the ball, the gaze should not drop completely to the ground. The players stay oriented and keep perceiving their partner, the ball, and the court. - Work low, but stay stable
When putting down and picking up the ball, the center of gravity is lowered. What matters is a controlled movement from the legs and hips, not an unstable collapse from the upper body. - Establish balance before the stroke
After picking up or putting down the ball, the player must quickly get back into balance. A clean stroke only comes from a stable position. - Clean stroke preparation despite the extra task
The extra task must not destroy the technique. Backswing, contact point, and follow through remain controlled. - Solve the backhand sensibly with a ball in hand
If the extra ball restricts the backhand movement, the backhand can be played as a slice. That keeps the rally flowing and technically clean. - Active footwork between strokes
After every action, reposition quickly. The players should not stand still, but actively align themselves for the next ball. - Control warm-up intensity deliberately
The exercise should be intense, but not hectic. Quality, stability, and ball control remain more important than pure speed.
Typical Corrections
- The head drops completely down when picking up the ball
Give the tip: “Pick up the ball, but keep the court in view.” The players should bring their gaze forward again more quickly. - The players collapse from the upper body
Pay attention to a deeper leg stance. The lowering should happen through the knees, hips, and a stable core. - The stroke becomes hectic after picking up the ball
Reduce the pace and focus on balance before the stroke. First stand stable, then play cleanly. - The rally breaks down too quickly
Reduce stroke speed and give more safety margin over the net. The goal is a fluid warm-up rhythm. - The extra ball disrupts the backhand too much
Have the backhand played as a slice or start initially only on the forehand side. - The players stand still after putting the ball down
Demand an immediate return to the ready position. After every extra task, preparation for the next stroke follows right away.
Progressive Structure
- Step 1: Warm up down the line without an extra ball
The players first rally down the line in a controlled way and find a stable rhythm. The ball should stay safely in play. - Step 2: Just hold the extra ball
Each player holds a second ball in the hand without putting it down yet. The goal is to stabilize the stroke execution despite the extra ball. - Step 3: Put the ball down after the stroke
After one stroke, the extra ball is placed on the ground in a controlled way. Then play continues immediately. - Step 4: Pick the ball up again
After the next stroke, the player moves to the ball that was put down, picks it up, and immediately returns to the playing position. - Step 5: Alternate between putting down and picking up throughout
The players now combine both tasks: execute the stroke, put the ball down, play the next ball, pick the ball up again. The rhythm should remain as stable as possible. - Step 6: Increase the duration to 60 to 90 seconds
The exercise is played as a more intensive warm-up block. The players keep the rally going as controlled as possible for the full time. - Step 7: Demand more quality in the stroke
Advanced players get extra tasks: better length, clear height over the net, controlled slice on the backhand, or consciously returning to the optimal starting position. - Step 8: Higher intensity with stable technique
The pace is increased slightly. The extra task stays the same, but the players must put the ball down, pick it up, align themselves, and still hit cleanly more quickly.
Load Management
The exercise is suitable for short, intensive warm-up blocks of around 60 to 90 seconds. After that, a short break or a change of task should follow.
The intensity does not come from maximum stroke power, but from the combination of rally, footwork, lowering, rising, orienting, and renewed stroke preparation. As soon as the technical quality drops noticeably, the series should be ended or simplified.