Nine blocks link recovery, a five-shot transition, volleying and overheads. Short sets preserve positioning speed and accuracy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
These movements are already part of the workout. Do them in their scheduled place rather than repeating them as extra work.
1 × 6 min
In a clear lane, begin walking and progress to a gentle jog. Add sideways steps and comfortable shoulder and hip movements. Finish with two short, gradual accelerations; walk back between them.
What you train: Prepares court movement and coordinates legs, trunk and arms.
Watch video See its place in the workout1 × 6 min
What it trainsPrepares court movement and coordinates legs, trunk and arms.
Begin walking and move into an easy jog. Add sideways movement, comfortable shoulder and hip mobility, and two short progressive accelerations. Walk back between runs.
Technique cueThe final pass should leave you ready to play rather than exhausted.
Video identified from the official USTA National Campus link and USTA channel result. Selection and prescription are this app's adaptation; playback and language unverified. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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The official video offers a broad warm-up routine. This card selects brief, progressive preparation; you do not need every movement shown.
2 × 60 s
What it trainsTrains force control and placement in a short cooperative rally.
Stand near the service lines. Begin with a gentle feed and maintain a rally after one bounce within the service boxes. Adjust the distance to preserve control.
Technique cueWork together to keep the ball in play.
The author's page describes an individual mini-tennis lesson and offers iframe GTKZv2NWTks. oEmbed confirms title and Daily Tennis Lesson channel on 2026-10-01. Duration, full playback, framing, language and audiovisual clarity require manual review.
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Lesson focused on mini-tennis. Follow the cooperative one-bounce rally and your card's duration.
5 × 4 balls
What it trainsTrains lateral baseline coverage and recovery after hitting.
Respond to sideways feeds from the baseline and recover to a central reference after each shot.
Technique cueThe feeder waits until you are ready; slow down if you arrive late.
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Baseline coverage pattern. Width, pace and prescription come from this session; sliding on the surface is unnecessary.
4 × 5 balls
What it trainsTrains the transition from baseline play to net attack.
Complete a five-shot sequence from the baseline towards the net, finishing with a volley.
Technique cueCoordinate forward movement with each feed so you can prepare the stroke.
Technical text and video identity checked in the official page's iframe. Full playback, framing and language unverified. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Five-shot attacking transition video. Rehearse with your feeder first and use this card's rests.
4 sequences of 3 balls
What it trainsTrains approach, volley and overhead positioning.
Link an approach, volley and adjustment for a controlled overhead in a prepared sequence.
Technique cueLeave space to reposition; never run blindly backwards after a lob.
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Reference for net coverage and overhead preparation. The feeder adapts height and distance to the available safe space.
2 × 4 sequences; switch the active player in another session
What it trainsPractises moving to the net and choosing a deep or short volley for the situation.
Hit a deep approach shot, move forwards and prepare the volley. Alternate deep and short volleys according to the position indicated by the feeder. Only one player hits in this block; the partner feeds.
Technique cueThe same player hits throughout this block; the partner stays in the feeder role.
Technical text and video identity checked in the official page's iframe. Full playback, framing and language unverified. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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External exercise reference. Use this card's prescription, rests and adaptations.
2 × 3 min
What it trainsLinks baseline play, volleys and overheads with different decisions.
Play a baseline point. Its winner then tries to win at the net and finally with an overhead to score one game point. Failing a phase means returning to the baseline.
Technique cueAgree who feeds each ball and cancel lobs without safe positioning.
Technical text and video identity checked in the official page's iframe. Full playback, framing and language unverified. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Official Smash Attack game. The source proposes playing to five complete points; short timed rounds are an adaptation for this session.
Additional exercise
1 × 5
What it trainsTrains bounce judgement and racket-face control on the forehand.
With the racket face upwards, tap the ball to approximately eye height. Allow one bounce and catch it. Then link taps with a bounce between each.
Technique cueUse a low-compression ball and a repeatable height.
Technical text and video identity checked in the official page's iframe. Full playback, framing and language unverified. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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External exercise reference. Use this card's prescription, rests and adaptations.
Additional exercise
1 × 5
What it trainsTrains switching strokes and adjusting grip while controlling the bounce.
Tap the ball upwards, allow one bounce and change sides to alternate forehand and backhand. Adjust your grip before the next contact and keep a comfortable height.
Technique cueChange grip during the bounce, before the ball reaches the strings.
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External exercise reference. Use this card's prescription, rests and adaptations.
Walk for 3 min and note where control was lost: baseline, approach, volley or overhead.
Require four technically clean sequences before varying feeds. Progress with one extra decision or a smaller target, without adding sets.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Nine blocks prepare serving, returning, coverage and quick net decisions. The final game allows only the serve bounce and requires continuous communication. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentDoubles court, Four rackets, Ball basket and Four players of similar ability
View full workoutNine blocks combine serving, reading opponents, six random feeds and diagonal movement. Uncertainty and measured targets raise intensity, with clear quality limits. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentCourt, Rackets, Ball basket, Flat markers, Stopwatch and A coach who can serve and feed
View full workoutNine blocks to learn forehand preparation, alternating sides, spin and rallying. Aim for ball control at a comfortable intensity. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentCourt or safe space, Net, Racket, Low-compression balls and Partner for three blocks; Stable wall for supplementary exercises
View full workout