Drills to Elevate Your Game
Dinking Drills (Soft Game Control)
1. Drilling in the Triangle
Purpose: Improve not only control but also the placement.
Method: On your opponent’s side, set up three cones in a triangle: left, middle, right. Dink to each one in order, left → middle → right. Then reset and repeat, making sure to alternate between forehand and backhand shots.
2. Cross-Court Dinks
Purpose: Maintain balance across the sweet spot and court to maintain shot precision and stability.
Method: From the kitchen line, stand at an angle to your partner. Dink diagonally. Keep the ball low and in the kitchen.
3. Volley Dinking
Purpose: To enhance response time and control at the net.
Method: Have both partners standing at the kitchen line on opposite sides. Keep the ball in the air without allowing it to bounce. Maintain the rally with fast controlled exchanges.
Third Shot Drills (Transition to Net)
1. Third Shot Drop Drill
Purpose: To understand and gain confidence in the drop shot when executed from the back court.
Method: One player stays at the baseline, the other at the net. The player at the baseline hits drop shots into the kitchen. Player in the kitchen resets the ball. After 10 repetitions, change roles.
2. Third Shot Drive & Drop Combo
Purpose: Select either drive or drop based on the type of return. Aids in the development of return reaction skills.
Method: Baseline player uses both a drive and a drop shot for the third shot. The net partner will hit it back to the baseline player.
3. Drop & Advance Drill
Purpose: Practice moving forward after a drop. Focus on finding your balance and being ready with the paddle.
Method: Make a third shot drop, followed by a couple of steps toward the kitchen. Keep doing this until you reach the kitchen line.
Defensive Drills (Handling Fast Balls)
1. Block & Reset Drill
Purpose: Absorb and deflect powerful shots directed at your net. Aim to find the right touch on every hit.
Method: One player smashes the ball; the other plays soft shots into the no-volley zone. Concentrate on the paddle angle and soft grip. Alternate roles every 10 repetitions.
2. Drill for Volley Reflex
Purpose: Enhance hand speed and reaction time. Find the balance between reaction and power.
Method: Stand near the net with a partner. Engage in volleying back and forth at a fast pace. Keep the paddle up and maintain a small backswing.
3. Kitchen Defense Drill
Purpose: Defend against aggressive bangers with calm, controlled resets.
Method: A player strikes powerful shots from the center of their side of the court. Defender remains stationed at the kitchen line and returns each shot.
Strategy & Movement Drills
1. Shadow Footwork Drill
Purpose: Develop muscle memory for court movement.
Method: Practice transitioning from baseline to kitchen without a ball. Use split steps, lateral shuffles, and recovery steps.
2. Skinny Singles
Purpose: Enhance precision and on-court focus.
Method: Play one-on-one using only half the court (either cross-court or straight down the line). Forces pinpoint placement and movement.
3. Target Practice Drill
Purpose: Enhance shot placement during intense moments.
Method: Place cones or targets in the kitchen and at the baseline corners. When hitting the ball, aim for specific targets using shots such as dinks, drops, and drives.
Serving & Return Drills
1. Deep Serve Targeting
Purpose: Develop the serve into a potent weapon by making it not just powerful but also precise.
Method: Set up targets at the corners of the court. Aim for each target alternately so you can get the feel for aiming at specific parts of the court.
2. Return & Advance Drill
Purpose: Effectively return serves and then immediately take control of the point.
Method: Two players stand on opposite sides of the net, with one serving and the other returning. The server serves to the backhand side of the court, and the returner must hit a deep, controlled shot back to the server’s side. The server then has the option to hit a groundstroke or a volley, depending on the height and depth of the return. The returner must then advance to the net and finish the point with a volley or overhead, depending on the situation.
3. Spin Serve Practice
Purpose: Develop a serve that travels with speed and has the capability to curve and dip.
Method: Serve is practiced by having the person stand in the proper serving position and tossing the ball slightly upward. The paddle is held in a more vertical and less relaxed position than when using a basic serve. As the paddle contacts the ball, it should be executing a “whip-like” motion.
Doubles Teamwork Drills
1. Switch & Cover Drill
Purpose: Communicate and cover the court without any disruption.
Method: Before every hit, communicate where they’ll be moving to. Concentrate on upward paddle strokes and fast recovery movements.
2. Staggered Dink Rally
Purpose: Increases understanding of staggered placement.
Method: One player remains just behind the kitchen line. Alternate dinks while modifying the timing and angles of your shots.
3. Call & Control Drill
Purpose: Aids in minimizing misunderstandings in quick-moving rallies.
Method: One partner is in command and calls each shot (“mine,” “yours,” “switch”). Both partners work with each other on their coordinated movements and verbal communication.
Mental Toughness & Focus Drills
1. Pressure Point Simulation
Purpose: Replicate match-like conditions and tension.
Method: Begin by engaging with mini-games at a level of 9–9. Focus on staying calm and deliver precise shots, replicating the pressure and intensity of real match conditions.
2. Distraction Control Drill
Purpose: Sharpen your concentration and stay composed to take confident, well-placed shots.
Method: Partner makes distracting sounds or motions while the player focuses on hitting shots with precision and composure.
3. Visualization & Shadow Play
Purpose: Channel confidence and rely on your practiced movements when it counts.
Method: Envision making great shots, and then make those shots minus the ball. Zero in on the three elements of success: footwork, paddle angle, and breathing.
Conditioning & Agility Drills
1. Cone Shuffle Drill
Purpose: Strengthen your ability to run towards a ball in an instant.
Method: Place cones in a serpentine pattern. Move side to side as you keep a stance as if you are ready to catch a pass. Reach the cone positioned the farthest to one side before returning to the center of the area you are occupying.
2. Paddle Burpees
Purpose: Excellent for cardiovascular fitness and coordination.
Method: Perform a burpee, then imitate a volley or a dink. Do this in sets to enhance your endurance and paddle control.
3. Court Sprint Intervals
Purpose: Pure speed.
Method: Dash from baseline to kitchen and back. Add paddle swings at each stop. Time each round to see if you’re getting faster.
Shot Variety & Creativity Drills
1. Inside-Out Forehand Drill
Purpose: Take advantage of an adversary’s positioning.
Method: Place yourself at the center of the court. Execute a forehand cross-court, aimed at your opponent’s backhand or to open up the court.
2. Lob & Smash Recovery
Purpose: Develops attacking and defending fast breaks.
Method: One player lobs; the other player smashes. After the smash, quickly return to defend; the net is your ally. You must quickly reset to defend after the smash.
3. Drop-to-Drive Alternation
Purpose: To make your shot selection unpredictable.
Method: Begin by striking a gentle shot. Then move on to a full-power, aggressive drive. Switch back and forth between these two shots.
Solo Wall Drills (No Partner Needed)
1. Wall Dinks
Purpose: To read and control the power and angles of a dink.
Method: Position yourself beside a wall and play a series of low, controlled shots with a soft touch. You should be standing at just the right distance from the wall.
2. Drive & Reset Wall Drill
Purpose: Emulate the actual game tempo changes.
Method: Hit a hard drive then reset with a soft dink.
3. Paddle Flip Reflexes
Purpose: Focusing on paddle transitions and rapid hand movements.
Method: Hit against the wall with alternating forehand and backhand volleys.
Pattern Recognition Drills
1. Predict & React Drill
Purpose: Sharpen your ability to read the game and make smart, timely decisions for success.
Method: One partner calls the shots in a reliable 3-shot pattern (e.g., drop shot → lob → drive), while the other partner responds.
2. Shot Pattern Memory
Purpose: Improving concentration and muscle memory.
Method: One partner gives a command following a specific sequence (e.g., “drop, dink, drive”) and the other partner executes the shot.
3. Mirror Rally Drill
Purpose: To enhance adaptability and versatility.
Method: Match your partner’s type of shot and where they hit the ball. This makes you hit with intention.
Recovery & Reset Drills
1. Paddle Down Recovery
Purpose: Being ready for any shot that comes your way.
Method: Begin with the paddle at your side. Your partner delivers a surprise shot. You practice quickly returning the paddle to the ready position and swinging in a controlled manner to put the ball back into play.
2. Deep-to-Soft Reset Drill
Purpose: Use every acquired skill to reach the goal of getting to the net.
Method: Execute a deep drive and, with a soft touch, reset the ball into the kitchen. Focus on how hard you are gripping the paddle and the angle at which you are holding it.
3. Scramble & Reset
Purpose: Builds composure for successful teamwork.
Method: Reset each shot your partner then be ready for the next shot.
