Preseason training for groundstrokes and volleys

What this lesson covers

This training progression focuses on technical efficiency and physical intensity for baseline players and net players. The first phase uses hand-fed balls and hurdles to force the baseline player into a stable position on the right foot with hips and shoulders aligned to the target. Simultaneously, net players use resistance bands to maintain forward pressure and ensure they contact the ball in front of the body.

The second phase removes constraints to increase volume and movement speed. Baseline players work on footwork intensity to set up for every shot, even when the ball is slow, while net players practice timing their volleys against high-speed incoming balls. This phase emphasizes the importance of hitting firm, deep shots to force the opponent into defensive blocks rather than allowing them time to prepare an attack.

The final phase introduces specific tactical conditions. Baseline players must land shots behind the service line, while net players are restricted to landing volleys within the service box. This forces the baseline player to maintain depth and speed, preventing the net player from having time to set up, and encourages the use of the chiquita to transition to the net.