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TRAINING DRILLS

BN Training Drills 3.png
3 Service Warm-up.PNG
4 Mannequin Square.PNG
Plyometrics with 2 Volleys.PNG

​3 Service Warm-up

  • Keeper starts in the middle of the pole and red disc

  • Keeper runs up to blue disc. Server 1 (6yd) hits a volley

  • Then keeper rolls ball back to server 1. At the same time keeper recovers back to the line then server strikes ball to keeper

  • Now keeper adjust to set on the red disc. Server 2 hits a volley

  • Now keeper moves lateral, server 1 hits a low ball

  • Switch sides

4 Mannequin Square Drill

  • Keeper starts in the middle of the mannequins (4 to 6yd)

  • Keeper will come up to set in between mannequin 1 and 2. Server 1 will hit a volley

  • Then keeper drops to set in between mannequin 2 and 3. Server 2 will strike a ball from the ground

  • Keeper then adjust to set in between mannequin 3 and 4. Server 3 strikes a ball from the ground

  • Keeper sets in between mannequin 4 and 1. Server 4 strikes a ball from the ground

  • Last service: keeper sets in between mannequin 1 and 2. Server 5 strikes a ball from the ground

  • All servers are about 8 to 9yd

  • Switch rotation to counter clockwise

​Plyometrics with Tennis Ball

  • Keeper starts behind the small hurdle

  • Keep shoulders facing forward. Keeper sets in the orange cone gate for a volley from server 1

  • Then adjust to set in between the two mannequins for a volley from server 2

    • Server 2 service can change to a collapse dive, tennis ball or strike from ground

  • Both server 7yd back

  • Change the direction keeper jumps over the hurdle

Zig Zag through Poles.PNG
Square Cutback.PNG
Collapse Dive.PNG

​Zig Zag Through Poles

  • Keeper starts just behind the first pole

  • Keeper zig zag through the poles but keeps their shoulders facing server 1

  • Once all the way through the poles the keeper runs up to set in the orange gate

  • Server 1 will hit a volley to the hands

  • Server 6yd

  • Poles are 2yd

​Cutback Square with Volley

  • Keeper starts about 3yd behind the gate directly in front of them

  • Server 1 will say either left or right and the keeper will throw the ball that they have in hand to server 2 - example server says right keeper runs up to the gate throws the ball to server 2 right

  • After throwing the ball server 1 will hit a volley to the hands

  • Then, keeper turns to server 2 and sets in the gate. Server 2 will hit another volley

  • Keeper then cutbacks to the original gate to receive a second volley from server 1

  • 2yd or 4yd gates

​Volley into Collapse Dive

  • Keeper starts in the same spot as in progression 1

  • Server 1 calls left or right keeper throws the ball to server 2

  • Server 1 hits a volley

  • keeper then moves to the server 2 that has the ball and this time will get a collapse dive

  • Keeper gets up to recover back to the gate because server 1 will hit a half volley

  • 2yd or 4yd gates

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