In this lesson for intermediate tennis players, Javi explains how to generate more power in a backhand volley using what he calls the 'Cockroach Step'. The idea behind this concept is that a player learns to synchronise their footwork and swing in order to transfer more energy into their volley, as well as to stay balanced. This is done by actively stomping on the ground as you strike the ball - Javi's 'Cockroach Step' helps you visualise this process to remember it better.
In this video you will see the following sections and exercises:
00:00 Introduction
00:42 The 'Cockroach Step' for the backhand volley
02:08 Section One ➡️ Footwork and swing shadows
In this section, Javi demonstrates how to do the backhand volley with the 'Cockroach Step' using shadow swings and markers. The player learns what the footwork movements feel like, and practices a variety of shadow volleys to become comfortable.
03:22 Exercise🎾 1: Shadow the backhand volley motion and footwork
03:39 Exercise🎾 2: Practice the footwork for stepping into the ball
04:03 Exercise🎾 3: Add an additional step and transfer bodyweight forward
04:23 Exercise🎾 4: Practice the footwork without markers
04:35 Section Two ➡️ Adding the split step
In this brief section, the player practices doing the split step before progressing into the 'Cockroach Step'.
05:30 Exercise🎾 5: Jump over the hurdle to learn split stepping
05:57 Section Three ➡️ Coordinating the upper body
Now it's time to learn how to coordinate the upper body with the footwork. The tennis racket is left behind for these exercises in order to focus entirely on basic coordination and footwork.
06:47 Exercise🎾 6: Hit a soft ball with the back of your hand, imitating a volley
07:32 Section Four ➡️ Incorporating the racket
In this section, the tennis racket is back, and the player can start to put everything that they've been training so far into practice by hitting some easy volleys fed by the coach.
07:57 Exercise🎾 7: Hit easy volleys fed by the coach
08:58 Section Five ➡️ Adding ball variations
To mimic real life match scenarios, Javi now varies up the direction of the balls he feeds so that the player can learn to adapt their footwork accordingly.
09:10 Exercise🎾 8: Hit varying volleys and adjust the steps
09:51 Section Six ➡️ Adding variations and targets
Once the player is showing good footwork and movement, Javi adds more difficulty to the drill by adding targets and variety. The hurdle is gone, and two cones are added to the mid-court on the other side of the court relative to the player. They will have to aim for those cones, adjusting their steps in order to reach the ball and synchronise their upper body with their footwork as they hit the volley.
10:23 Exercise🎾 9: Practice cross-court and down-the-line volleys
10:59 Summary
The main takeaways from this tennis lesson for intermediate players are:
👉 The 'Cockroach Step' is a type of footwork that encourages the player to stomp their foot down as they hit a volley.
👉 This step transfers power into the ball and also allows the player to maintain their balance.
👉 Put the tennis racket aside and use your hands to interact with the ball so you can really focus on the upper body movement and footwork.
👉 Using a light medicine ball during the upper body drills will help you generate more power when you're hitting with your racket again.
👉 Practice a variety of volleys in order to learn how to adjust your footwork accordingly.
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Playlists:
🎾 Forehand stroke technique ➤ bit.ly/2HP2C3l
🎾 Two-handed backhand technique ➤ bit.ly/3kP4FTQ
🎾 One-handed backhand technique ➤ bit.ly/3eb3AmI
🎾 Volley technique ➤ bit.ly/3nrhtDK
🏃🏼♀️ Tennis footwork ➤ bit.ly/3jZvUtl
🧿 Fitness trainings on BOSU Ball ➤ bit.ly/2TJ241z
🥵 TABATA fitness workouts ➤ bit.ly/2IGzNXz
😷 Tennis in lockdown ➤ bit.ly/3mYOvaQ
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Thanks for watching. We hope to see you on a tennis court!
With tennis love.
- fitintennis team
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25 июн 2024
