I created these practice lessons for my students to help us all stay connected during the COVID-19 Stay-at-Home quarantine. I hope they make full use of them and maintain their dedication and love for tennis!
If you found this site and can make use of these practice lessons, I’m happy you’re here, and I hope this is helpful to you as well.
These videos are designed to improve your technique, footwork, and fitness on your own. Practice in your room, garage, driveway—anywhere!
I typically use easy-to-obtain tools or easily-created training aids. But one of the training aids I refer to and use frequently is the TopspinPro. If you’re interested in this particular training aid, you can order one here:
It takes about 8 days to arrive to Hawaii & shipping is free.
Some of my video workout sessions were inspired by Peter Freeman of Crunchtime Coaching.
Approximate Duration: 7 minutes
Subject Matter: Training Aid
Possible Workout Locations: indoors
Items Needed: 2 paper plates, stapler, hole puncher, large rubber band, color markers or crayons, scissors, pen
Approximate Duration: 15 minutes
Subject Matter: Ready Position & Split Step
Possible Workout Locations: indoors
Items Needed: Training Aid (Hand Racquet), painter’s tape
Approximate Duration: 7 minutes
Subject Matter: Split Step Timing
Possible Workout Locations: indoors
Items Needed: Training Aid (Hand Racquet)
Prerequisite: View this video – Nadal vs. Federer
Approximate Duration: 7 minutes
Subject Matter: Court Awareness & Ball Placement
Possible Workout Locations: indoors
Items Needed: Training Aid (Hand Racquet)
Prerequisite: View this video – Osaka vs. Kvitova
Approximate Duration: 13 minutes
Subject Matter: Continental Grip & Racquet Control
Possible Workout Locations: indoors (hard floor), garage
Items Needed: Racquet, tennis ball
Approximate Duration: 5 minutes
Subject Matter: Strengthening Legs/Arm & Racquet Control
Possible Workout Locations: indoors (hard floor), garage, outdoors
Items Needed: Racquet, tennis ball
Approximate Duration: 11 minutes
Subject Matter: Racquet Control
Possible Workout Locations: outdoors
Items Needed: Racquet, tennis balls, painter’s tape
Approximate Duration: 12 minutes
Subject Matter: Workout & Proper Use of Legs
Possible Workout Locations: garage, outdoors
Items Needed: Racquet, tennis ball
Approximate Duration: 23 minutes
Subject Matter: Technique & Fitness
Possible Workout Locations: indoors or outdoors
Item Needed: Racquet
Approximate Duration: 7 minutes
Subject Matter: Moving to the Ball – Drop Step
Possible Workout Locations: indoors or outdoors
Items Needed: Playground ball
Approximate Duration: 12 minutes
Subject Matter: Moving to the Ball – Stutter Steps
Possible Workout Locations: indoors or outdoors
Items Needed: Playground ball, wall, chalk or painter’s tape
Approximate Duration: 5 minutes
Subject Matter: Moving to the Ball – Drop Step & Stutter Steps
Possible Workout Locations: outdoors
Items Needed: Playground ball, wall
Approximate Duration: 4 minutes
Subject Matter: Training Aid
Possible Workout Locations: indoors
Items Needed: Paper plate, rubber bands, hole puncher, disposable cup
Approximate Duration: 10 minutes
Subject Matter: Recovery – Shuffle Steps
Possible Workout Locations: indoors or outdoors
Items Needed: Training aid (headgear), playground ball, wall
Approximate Duration: 12 minutes
Subject Matter: Recovery – Crossover Steps & Workout
Possible Workout Locations: outdoors
Items Needed: Playground ball
Approximate Duration: 2 minutes
Subject Matter: Blooper
Possible Workout Locations: indoors
Items Needed: None
Approximate Duration: 5 minutes
Subject Matter: Training Aid
Possible Workout Locations: indoors
Items Needed: Racquet, can lid or travel mirror, painter’s tape, can opener, scissors, pliers
Approximate Duration: 9 minutes
Subject Matter: Preparation & Elbow Extension
Possible Workout Locations: outdoors or garage
Items Needed: Training Aid (racquet mirror), painter’s tape or chalk, bicycle or chair
Approximate Duration: 8 minutes
Subject Matter: Loading, Wrist Lag, & Legs/Hips
Possible Workout Locations: indoors or outdoors
Items Needed: Training Aid (ball sock – from lesson #S-5), dish towel
Approximate Duration: 9 minutes
Subject Matter: Contact & Follow-through
Possible Workout Locations: garage or outdoors
Items Needed: Doorknob, training aid (racquet mirror), 4 tennis balls, chalk or painter’s tape, bicycle or TopspinPro (optional)
Approximate Duration: 9 minutes
Subject Matter: Putting all the Parts Together
Possible Workout Locations: garage or outdoors
Items Needed: Training aid (racquet mirror), 4 tennis balls, chalk or painter’s tape, bicycle or TopspinPro (optional)
Approximate Duration: 21 minutes
Subject Matter: Technique & Fitness
Possible Workout Locations: garage or outdoors
Items Needed: Racquet, yoga mat, 4 tennis balls, TopspinPro (optional)
Approximate Duration: 7 minutes
Subject Matter: Grip & Preparation
Possible Workout Locations: indoors or outdoors
Items Needed: Racquet
Approximate Duration: 7 minutes
Subject Matter: Flip & Leg/Hips
Possible Workout Locations: indoors or outdoors
Items Needed: Training aid (ball sock – from lesson #S-5), racquet
Approximate Duration: 5 minutes
Subject Matter: Loading & Contact
Possible Workout Locations: outdoors
Items Needed: Racquet, playground ball
Approximate Duration: 5 minutes
Subject Matter: Topspin & Follow-through
Possible Workout Locations: indoors or outdoors
Items Needed: Racquet, chair, towel, 4 tennis balls, TopspinPro (optional)
Approximate Duration: 6 minutes
Subject Matter: Putting all the Parts Together
Possible Workout Locations: outdoors
Items Needed: Racquet, 4 tennis balls, TopspinPro (optional)
Approximate Duration: 21 minutes
Subject Matter: Technique & Fitness
Possible Workout Locations: garage or outdoors
Items Needed: Racquet, yoga mat, 4 tennis balls, TopspinPro (optional)
Approximate Duration: 10 minutes
Subject Matter: Ball Toss
Possible Workout Locations: indoors or outdoors
Items Needed: 2 wrist bands, ruler, ball, painters tape, bucket
Approximate Duration: 6 minutes
Subject Matter: Left & Right Arm Positions
Possible Workout Locations: outdoors
Items Needed: 2 balls, 2 buckets
Approximate Duration: 5 minutes
Subject Matter: Ball Toss & Initial Racquet Position
Possible Workout Locations: indoors or outdoors
Items Needed: Racquet, ball, bucket, towel
Approximate Duration: 8 minutes
Subject Matter: Training Aid & Racquet Drop Position
Possible Workout Locations: indoors or outdoors
Items Needed: Racquet, ball, visor/headband with 8.5″ x 11″ paper, wooden chopstick (feather training aid)
Approximate Duration: 5 minutes
Subject Matter: Training Aid & Swing Path
Possible Workout Locations: indoors or outdoors
Items Needed: Training aid (feather), athletic sock, 3 tennis balls (ball sock training aid)
Approximate Duration: 3 minutes
Subject Matter: Pronation
Possible Workout Locations: outdoors
Items Needed: Training aid (feather), ball
Approximate Duration: 3 minutes
Subject Matter: Pronation & Follow Through
Possible Workout Locations: indoors or outdoors
Items Needed: Racquet, ball, training aid (feather), towel, wall
Approximate Duration: 4 minutes
Subject Matter: Putting all the Parts Together
Possible Workout Locations: ideally outdoors
Items Needed: Racquet, ball, training aid (feather), picture window/mirror, bicycle/wall
Approximate Duration: 5 minutes
Subject Matter: Loading
Possible Workout Locations: indoors or outdoors
Items Needed: Racquet, training aid (feather), painter’s tape or chalk
Approximate Duration: 5 minutes
Subject Matter: Exploding
Possible Workout Locations: indoors or outdoors
Items Needed: Racquet, training aid (feather), towel
Approximate Duration: 31 minutes
Subject Matter: Technique & Footwork
Possible Workout Locations: outdoors
Items Needed: Racquet, 4 tennis balls, TopspinPro (optional)
Approximate Duration: 29 minutes
Subject Matter: High-Intensity Interval Training
Possible Workout Locations: indoors or outdoors
Items Needed: None
Approximate Duration: 30 minutes
Subject Matter: High-Intensity Interval Training & Abs
Possible Workout Locations: indoors or outdoors
Items Needed: None
Approximate Duration: 27 minutes
Subject Matter: Footwork & Fitness
Possible Workout Locations: indoors or outdoors
Items Needed: Racquet & 3 bottles of water
It takes about 8 days to arrive to Hawaii & shipping is free.
Hi Coach Albert
I started working on week 3 practices and plan to do the volley challenge too!
thanks!
Great job and congratulations on earning your frog dampener last week!
Have fun and keep up the good work!! 🙂
Hi Coach Albert! I finished week four and I finished week three. Thank you so much, these workouts are really entertaining and can’t wait to get back on the courts to play actual tennis. Thank you!
Thank you,
Connor Kawate
Great work!
Your commitment to practicing off-court (at home) will definitely pay off when you get back on-court!