- Stand in your regular serving position, with the racket swung in preparation for the motion to hit the ball.
- Then strike the ball sharply.
For a right-hander, to spin the ball, the racket moves from left to right, pushing the ball forward.
Left-handers - right to left.
Beginners: 1-2 sets.
Each set of 12 strokes with one-minute break.
1-2 times every other day.
After three trainings – 2-3 sets with one-minute break.
A number of strokes per set can gradually be increased to 19. No more than two sets.
Taking into account individual physical abilities of a tennis player, a coach or player can vary the number of exercises and sets to appropriately develop the relevant group of hand or arm muscles with the shoulder joint involving the hand.
In addition, a coach or player can choose to use a weighted racket to increase forehand and backhand power and speed