Nine blocks link two-handed backhands, forehand preparation, spin, short rallies and lateral recovery. Adds a brief serving block with a broad target. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
Read the workout without signing up. The app adds a timer, set logging and access to your activity.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Stand in a clear area to march on the spot or move slowly forward. Raise one knee comfortably, coordinating the opposite arm. Place the foot down with control and alternate in a steady rhythm.
What you train: Trains arm-leg coordination and balance while raising each knee.
Watch video2 short walking lengths, stopping with control
Stand on level ground with clear space on both sides. Take short, controlled sideways steps without crossing your feet. Brake to a steady stop, then change direction.
What you train: Trains sideways movement, braking and foot placement.
Watch video1 × 6 gentle repetitions
Stand with your feet comfortably apart. Bend your hips and knees with weight shared between both feet. Push through the floor and straighten your legs to stand.
What you train: Strengthens legs and glutes and trains hip-knee coordination when lowering.
Watch video2 × (3 strokes with the top hand + 3 backhands)
What it trainsTrains the upper hand's contribution and two-hand coordination.
With your non-dominant hand at the top of the grip, hit three gentle forehands on that side. Add the other hand and hit three two-handed backhands. Repeat to feel the top hand's contribution.
Technique cueThe top hand is left for right-handers and right for left-handers.
Technical explanation and video identity checked in the text and official USTA iframe's data-src attribute. 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.
Date checked:
The tutorial trains the upper hand's contribution by alternating strokes with that hand and two-handed backhands. The card's prescription is our own adaptation.
2 × 6 forehands from gentle feeds
What it trainsTrains coordinated body and racket preparation for the forehand.
Your partner sends a gentle ball. Turn to prepare the forehand and first catch it with your non-dominant hand. Once you control the turn, repeat the feed and hit a gentle forehand.
Technique cuePrepare body and racket together before adding speed.
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.
Date checked:
External exercise reference. Use this card's prescription, rests and adaptations.
2 × 6 attempts
What it trainsTrains the brushing direction that creates topspin.
Gently place the ball between the net tape and strings. Move the racket upwards to release the ball over the net and observe its forward spin.
Technique cueBrush gently without loading your weight against the net.
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.
Date checked:
External exercise reference. Use this card's prescription, rests and adaptations.
3 × 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.
Date checked:
Lesson focused on mini-tennis. Follow the cooperative one-bounce rally and your card's duration.
6 × 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.
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.
Date checked:
Baseline coverage pattern. Width, pace and prescription come from this session; sliding on the surface is unnecessary.
2 × 6 throws
What it trainsTrains a repeatable toss before serve contact.
From your serving position, toss the ball with your non-dominant hand and repeat a consistent release point. Observe where it would land without chasing it or hitting a toss that forces you to arch.
Technique cueUse a landing reference suited to your serve; do not chase a poor toss.
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.
Date checked:
External exercise reference. Use this card's prescription, rests and adaptations.
2 × 6 serves to a large target
What it trainsTrains serve placement and a consistent concentration routine.
Choose a service-box zone and seek consecutive successes with your usual routine. Count successes and the streak. Reset after each attempt and prepare the next serve.
Technique cueRepeat the same preparation after both successes and misses.
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.
Date checked:
USTA demonstrates consecutive targets. This card's number of serves and rest periods are our own proposal.
Additional exercise
1 × 5
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.
Date checked:
The official video offers a broad warm-up routine. This card selects brief, progressive preparation; you do not need every movement shown.
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.
Date checked:
External exercise reference. Use this card's prescription, rests and adaptations.
Walk for 2 min and record successful shots per set. Also record whether you recovered a useful position after hitting.
First improve your success rate. Then change only target, width or cadence; keep the total number of balls.
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 for serve preparation, placement and reading second serves. Start with announced targets before progressing to variable destinations. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentCourt, Two rackets, 18–24 balls, Flat markers and Partner
View full workoutNine 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.
EquipmentCourt, Rackets, Ball basket and Coach or partner with controlled feeding
View full workoutNine 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 workout