Ground Stroke Test
This drill is designed to improve your movement to the ball, improve your balance, and improve your ability to recover between points.
Recently I got the opportunity to take University of Florida’s former Number 1 and Winner of the 2009 $15,000 Netherlands F5 Futures, Greg Ouellette through the the Ground Stroke Test.
The Ground Stroke Test is designed to train you to move in the way you actually move on the tennis court when you play matches. This type of tennis specific training has been key in the work for players such as Jennifer Capriati, Pete Sampras, and Justine Henin-Hardenne.
The work/rest ratio to start will be 30 seconds of work and then 30 seconds of rest. This simulates the energy expenditure in points.
You are in the middle of the court, the drill is to run to the far cone, hit a groundstroke, and slide step back. Do this for 30 seconds, rest for 30 seconds. Top world class players can do 11-12 cones in 30 seconds.
Again do 3 sets.
Do the test for both the forehand and the backhand: 3 sets of 30 seconds with 30 seconds rest in between.
