STYLE

Cardio Tennis Teacher Resource

 Cardio Tennis Teacher Resource

CONTENTS

INTRODUCTION 4 DRILL-BASED ACTIVITIES 29 2 v 2 46 Service with a Smile 60

Drop Shot 47 King of the Court 61
Double Volley 29
WARM-UP ACTIVITIES 12 Half Court Serve and Volley 48 Tiebreaker 62
Two Balls Across 30
RAFA Recovery 49 Team Serving 63
Hit and Move 12 Serve and Volley 31 ADIOS! 50 10, 10, 10 64
Harlem Shuffle 13 Put It Away 32 Rainmaker 51 Volleyball 65
Grab and Go 14 Go Get It 33 Up and Over 52
Three Volley Across 15 Mid Court Crusher 34 Champs and Challengers 53 BASIC STROKES
Feel The Rhythm 16 Approach and Volley 35 Co-Op Volley 54 AND FEEDING 66
Murray Go Round 17 Federer’s Field Day 36 Thigh Burner Volleys 55 Basic Strokes 66
Sharapova Shuffles 18 Three Volley Across 37 Star Wars 56 Feeding 67
Jumping Djokovics 19 Scatter Gun Volley 38 I Did It! 57
Free Style Swim 20 Deep and Drop 39 LESSON PLANS 71
Drop Shot Djoks 21 Serve and Go 40 COOL-DOWN ACTIVITIES 58
Ladder Circuits 22 RESOURCES 75
Team Switch 23 PLAY-BASED ACTIVITIES 41 Consistency Volley 58
Partner Volley 59
Steal 24 Capture the Net 41
CASE STUDIES 76
Throw and Go 25 Build It 42
Shadow Swings 26 Charge! 43
Gladiators 27 Net To Baseline 44
Sixties 28 Triples 45

2 3

INTRODUCTION
Cardio Tennis is a
fun group activity
that features drills
and games to
provide pupils of all
abilities with a high
energy workout.
It is suitable for everyone
including those that
haven’t played tennis
before right through to
advanced players. By
using Mini Tennis low
compression balls, it
allows everyone to have
a great cardio workout
whilst being able to
achieve and improve
the young person’s
skills at the same time.
4 5
Cardio Tennis Teacher Resource
Cardio Tennis includes a warm-up, cardio workout, and cool-down phase.
If you’re looking for a great way to engage your pupils, whether they’ve played
tennis before or not, why not try Cardio Tennis?
Music is played during the session to Cardio Tennis is a fantastic adapted
help create a high energy atmosphere, version of the game, ideal for
to add motivation, as well as controlling encouraging disengaged groups
the tempo of the activity. to take part in the sport, including
girl-only groups. It works well
Participants are encouraged to wear
as an extra curricular activity –
heart rate monitors or pedometers,
either before school, after school,
so they can see how hard they are
or at lunchtime. The activity can
working. The measure of a pupil’s
take place outside on a tennis
success becomes their heart rate,
court or inside in a sports hall.
or the number of steps they have
taken, rather than the number of balls All you need is Mini Tennis
they hit over the net and into the court. equipment, (rackets, balls and nets)
and the ability to play music.
The main purpose of the
session is to provide the young In addition, some other teaching
person with an enjoyable work aids such as cones, training ladders
out. It’s not about forehands and and throw down lines are useful –
backhands, it’s about getting in to many of which you can find in
the right cardio heart rate zone. the PE cupboard.
By measuring the heart rate or
steps taken, it provides the pupils
with an individual measure which
they can then record and work to
improve upon in the next session
or during the course of the lessons.
Introduction Cardio Tennis Teacher Resource

Workout in your Cardio Tennis Zone!

BENEFITS
It is a fun group activity where players of all abilities enjoy tennis together.
You
 consistently raise your heart rate into your aerobic training zone.
It is much more fun than working out in the gym.
You
 get short cycles of high intensity workouts and periods of
rest, similar to interval training, which burns more calories.
Even
 though you are playing tennis, the focus
is primarily on getting a great workout.
 ou naturally improve your game because
Y
you hit so many balls and repeat various shots.
There
 are lots of links to other curriculum subject
areas such as maths, music and science.
Teachers
 attending the Cardio Tennis Teacher Training Course
receive the Cardio Tennis Teacher Resource, the Guide to Schools
Tennis and a Cardio Tennis Equipment Starter Pack.
As an alternative delivery model, more than 1,000 coaches across the country
have been trained to deliver Cardio Tennis. Contact your local LTA Regional Work out from 65% - 85% of your Maximum Heart Rate (MHR)
MHR = 220 - Your Age
Office to find a local coach who may be able to deliver at your school.
MORE INFO
If your pupils love Cardio Tennis, you might want to deliver
a regular Cardio Tennis session for staff at your school as well!

A video demonstrating the benefits of Cardio Tennis in action within

a secondary school can be viewed online at: www.schoolstennis.org

For more information can also be found at: www.lta.org.uk/cardiotennis

6 7
Introduction Cardio Tennis Teacher Resource

Cardio Tennis Workout Zones: Percentage of maximum heart rate by age:

AGE
/ BPM
50% 55% 60% 65%* 70% 75% 80% 85%* 90% 95% 100% CROSS CURRICULAR LINKS
14 103 113 124 134 144 155 165 175 185 196 206
Cardio Tennis is not just a fun fitness activity for your pupils to participate in –
16 102 112 122 133 143 153 163 173 184 194 204
there are lots of links to other curriculum subject areas that, through taking part in
18 101 111 121 131 141 152 162 172 182 192 202
20 100 110 120 130 140 150 160 170 180 190 200
practical activity, can help build your pupils’ understanding. We have included some
22 99 109 119 129 139 149 158 168 178 188 198
subjects as a guide but feel free to come up with your own.
24 98 108 118 127 137 147 157 167 176 186 196
26 97 107 116 126 136 146 155 165 175 184 194
28 96 106 115 125 134 144 154 163 173 182 192
30 95 105 114 124 133 143 152 162 171 181 190
32 94 103 113 122 132 141 150 160 169 179 188
Maths Science
34 93 102 112 121 130 140 149 158 167 177 186 By taking part in Cardio Tennis your pupils will Through participating Cardio Tennis and therefore
36 92 101 110 120 129 138 147 156 166 175 184 generate a wealth of information which can aerobic activity over a five or six week period,
38 91 100 109 118 127 137 146 155 164 173 182 help build their understanding of complex your pupils can better understand the benefits
40 90 99 108 117 126 135 144 153 162 171 180 fractions or equations whilst also developing of leading a healthy and active lifestyle. This
42 89 98 107 116 125 134 142 151 160 169 178 their analytical and evaluative skills. Whether can also support their understanding of the
44 88 97 106 114 123 132 141 150 158 167 176 it’s the number of steps recorded on their biological processes that occur as a result of
46 87 96 104 113 122 131 139 148 157 165 174 pedometer or their average heart rate aerobic exercise such as lower resting heart
48 86 95 103 112 120 129 138 146 155 163 172 during a session, using information they have rate, reduced risk of heart disease / some
50 85 94 102 111 119 128 136 145 153 162 170 generated themselves, and seeing ways types of cancer and increased bone density.
52 84 92 101 109 118 126 134 143 151 160 168 they can improve their results, will motivate
54 83 91 100 108 116 125 133 141 149 158 166 and inspire them to keep taking part. English / Art & Design
56 82 90 98 107 115 123 131 139 148 156 164
58 81 89 97 105 113 122 130 138 146 154 162 Music Some young people may have a perception
60 80 88 96 104 112 120 128 136 144 152 160
of tennis as being ‘not for them’. It may be
Playing the ‘right’ music during your Cardio useful to therefore include pupils in the design
62 79 87 95 103 111 119 126 134 142 150 158
Tennis sessions can be a tricky one, so of any promotional material you put around
64 78 86 94 101 109 117 125 133 140 148 156
why not allow the pupils to pick their own? school so they are intrigued and excited about
66 77 85 92 100 108 116 123 131 139 146 154
This will provide them with a sense of giving Cardio Tennis a go and understand
68 76 84 91 99 106 114 122 129 137 144 152
ownership over their Cardio Tennis sessions the benefits they will get from taking part.
70 75 83 90 98 105 113 120 128 135 143 150
as they take it in turns putting together a
72 74 81 89 96 104 111 118 126 133 141 148
74 73 80 88 95 102 110 117 124 131 139 146
music playlist for each session. It can also And more...
develop their understanding of different
76 72 79 86 94 101 108 115 122 130 137 144
textures, rhythms, pitch, timbre, dynamics We’ve got you started, but there are lots of other
78 71 78 85 92 99 107 114 121 128 135 142
and tempo of the music they chose for the ways you could link Cardio Tennis activity with other
80 70 77 84 91 98 105 112 119 126 133 140 warm-up / main activities / cool-down. curriculum subject areas... Why not give it a go?

8 *Secondary Cardio Workout Zone for beginners= 55% -75% of MHR.

 Cardio Tennis Teacher Resource

GUIDANCE & ADAPTATIONS

The activities and drills
within this resource have
been designed to be
delivered in a school, be
that outside on a tennis
court / playground or
inside in a sports hall.
For ease of understanding, each of the activity and drill cards illustrate
the activity taking place on a Mini Tennis Red Court. We are confident
teachers attending the Cardio Tennis Teacher Training Course will be
provided with the knowledge and confidence to deliver Cardio Tennis
and be able to adapt the activities to suit their own school environment.
Use the key below to help set up each of your Cardio Tennis Activities:

Each of these activities are

designed for the following
types of exercise:

WARM-UP Player Feeder Hitter/ Catcher

Receiver
ACTIVITY

DRILL-BASED
ACTIVITY
Teacher Ball Ladder
PLAY-BASED Bucket
ACTIVITY

COOL-DOWN Mini Tennis Red Court Tennis Throw Cone

ACTIVITY Ball Down Spot

11
 HIT AND MOVE HARLEM SHUFFLE
Warm-Up Activity Warm-Up Activity

Hitters form two Line

 up players
lines at the baseline. as partners on
sideline with
Feeders and a foam ball.
ball bucket on
15
each sideline. Players 1 and
 13
2 shuffle step 11
Feeders drop feed to the opposite 9
ball onto target 7
area. Hitters move in sideline as they 5
throw and catch 3
and hit a forehand/ 1
backhand (whichever the ball to each
is their outside shot). other. Players
3 and 4 follow
Hitters move through and so on.
ladder and join end Players move
of the other line. through the
ladder back to
Players on other 2
side of the net starting sideline. 4
catch or collect. 6
Be
 creative: 8
catch out of the 10
air, use two balls, 12
Variation:
bounce catch, 14
or turn it into 16
Have two feeders
and move the a competition.
ball bucket Can be done
away from the as volleys with
feeder so they more advanced
need to run to players.
collect a new ball
between shots.

13
 GRAB AND GO
Warm-Up Activity Warm-Up Activity
Players partner
up across the net
from one another
at the service line.
Hitters have a
racket, their partner
has a foam ball.
Partner throws the
ball underarm to
hitter so can hit the
ball off a bounce.
Hitter plays shot
cooperatively so
feeder partner
can catch the ball
– both players are
moving forward as
this is happening.
Both players meet at
net and exchange the
ball and racket, then
they pedal back to the
service line and repeat.
Players on the baseline
do star jumps until
high fived by previous
pair and swap over.
THREE VOLLEY ACROSS
Feeders
 feed
from behind the
service line.
Feeder’s
 partner
is ready to quickly
take their place.
On
 opposite side
hitters approach the
net, split step and
takes first volley then
move to the right to
receive second volley
and the third. Hitters
then move through
ladder and rejoin line.
After
 each feed,
feeder swaps with
their partner and
runs to collect a ball
ready for the next go.
15
 FEEL THE RHYTHM MURRAY GO ROUND
Warm-Up Activity Warm-Up Activity

Players are spread Players

 form two big
out on both baselines circles, ball in hand.
facing the net,
racket in hand. Upon
 the teacher’s
direction, all
13 14 15 16
Teacher is in front of shuffle clock wise
the players, facing to the music.
the net as well. 16 15
The
 teacher then
Teacher calls out ‘change 9 14
demonstrates as direction’ and gives
players follow, high 9 10 11 12 commands for 10 13
knees to the net players to throw and
then split step. catch balls without
11 12
a bounce (volley),
Turn around, run to 1 2 3 4 with a bounce 2 3
the baseline with (groundstroke), or 1 4
back kicks then split pass to the player
step, get in rhythm behind (lob).
with the music!

8 5

7 6

5 6 7 8

17
 SHARAPOVA SHUFFLES JUMPING DJOKOVICS
Warm-Up Activity Warm-Up Activity

Players start Teacher

 and players
in service box, are spread out
racket in hand. across the court.

On
 teacher’s They
 all do jumping
command players jacks to the music.
shuffle sideways
touching the sideline
and centre line 9 13
13 14 15 16
alternatively for 10 14
30 seconds. 12
9 10 11
11 15

12 16 5 6 7 8

1
5
1 2 3 4
2 6

3 7

Variation:
4 8
At the end of
the warm up
you can make it
a competition
counting who
can touch the
most lines in
20 seconds.

19
 FREE STYLE SWIM DROP SHOT DJOKS
Warm-Up Activity Warm-Up Activity

Teacher and players Feeders

are spread out.
They all do big arm
circles imitating a
free style swimmer
to the beat of the
music – work for
30 seconds.
 run to
throw down spot
and feed a short ball
with hand or racket,
then move off court
through the ladder.
Hitters
 run to
13 14 15 16 retrieve drop shot.

Hitters
 then move
9 10 11 12 off the court,
through ladders.

5 6 7 8

1 2 3 4

Variation:

See which of
your pupils has
the coordination
to have one arm
circling forwards
and one arm
backwards.

21
 LADDER CIRCUITS TEAM SWITCH
Warm-Up Activity Warm-Up Activity

Players jog around Players

 jogging on
the court and do a the spot in front of
variety of activities different coloured
on the teacher’s throw down
command e.g. spots / cones.
sideways through
ladders, hop on Teachers
 calls out
one leg, etc. colours and the
lines switch by
Players work for side stepping.
30 seconds intervals.

1 2 3 4

5 6 7 8

1
9 10 11 12
2

13 14 15 16

16 15 14 13 12 11 10 9 8 7 6 5 4 3

23
 STEAL THROW AND GO
Warm-Up Activity Warm-Up Activity

Players spread out Players

 1 and
on court and start 2 throw ball to
with four balls on partner across
each racket placed net and jog switch
on the floor. to the opposite 15
13
sideline. Players
11
On teachers 3 and 4 follow 9
command, players and so on. 7
steal balls from each 16 5
9 15 3
others rackets (one 14 Throw
 to partner 1
ball at a time only). should be with
both hands, either
12
Aim is to get as many 10 11 13 on forehand or
balls as possible backhand side,
working against the or overhead.
clock, or could be
first to six balls. 2 4 Players move
3 
through ladders 2
1 4
back to starting
6
sideline.
6 7 8 8
10
5 12
14
16

25
 SHADOW SWINGS GLADIATORS
Warm-Up Activity Warm-Up Activity

Players line up with Gladiators

 with the
adequate space ball on their racket
between them. have to reach
opposite sideline and
With
 rackets, players put ball in bucket.
shadow hit on
Challengers Gladiators
teachers command If
 tagged by the
copying teacher’s challenger players
strokes e.g. forehand, must swap racket
backhand, volley, and ball and new
wide forehand, Gladiator starts
overhead smash, etc. from sideline.

1 2 3 4

5 6 7 8

9 10 11 12

13 14 15 16

27
 SIXTIES DOUBLE VOLLEY
Warm-Up Activity Drill Based Activity

Place 12 throw down Two

spots around the
court. Players in
pairs spread out and
stand in one of the
twelve positions.
On the teacher’s
command, players
have a rally of five
before moving
clockwise to the next
throw down spot.
 lines of hitters,
single file, as
per diagram.
Feeders
 feed two
balls and must
collect balls and join
3 5
the end of the line.
Hitters
 hit two volleys,
4 6
1 7 go through ladder
and join other line.
2 8

Aim
 is to have a rally
of five in each of the
twelve positions.
15 16 10 9
Winning
 pair are
first to complete
the circuit and
shout ‘SIXTIES!’.
14 12

13 11
Variation:
Players
 can
also catch the
ball rather
than hitting.

29
 TWO BALLS ACROSS
Drill Based Activity Drill Based Activity
Two feeders
positioned in front
of the service line on
one side of the court.
On the opposite side,
the hitters form a
line on the left-hand
side of the baseline.
Hitter 1 is behind the
baseline on the right-
hand side and hitter 2
is behind the baseline
on the left-hand side.
Hitter 1 hits the first
feed down the line
and moves off the
court to the end of
the line. Hitter 2 hits
the second feed down
the line and moves
to the position that
hitter 1 vacated.
Repeat feed, hitters
2 and 3 hit and rotate
so that hitters 3
and 4 are in position
for the next feed.
Catchers
 catch at
opposite end of court.
SERVE AND VOLLEY
Two
 lines of hitters
starting from
the baseline.
Two
 lines of feeders
on the opposite
side of the court.
Teacher
 counts ‘3,
2, 1 GO!’ and first
two hitters shadow
a service action
and then run to the
net and split step.
Feeders
 feed
two volleys.
Players make

volleys, move off
court, go through
ladder and go to
the end of the line.
Next
 two players
repeat.
31
 PUT IT AWAY GO GET IT
Drill Based Activity Drill Based Activity

Feeders feed two Feeders

 feed
balls from the a lob into the
service line and high shaded area, as
five next feeder. per the diagram
and swap every
On the opposite two feeds.
side, hitters hit the
first volley from the When
 its their
service line and run turn the hitters
to the net hitting must touch the
the second volley net with their
close to the net. racket and run to
retrieve the lob
Hitter then moves on the feeder’s
off court, moving command from
through the ladder alternative sides.
and joining the
opposite hitting line. Players
 move
through the
ladders and
join the back
of the line.

33
 MID COURT CRUSHER APPROACH AND VOLLEY
Drill Based Activity Drill Based Activity

Feeders feed a Feeders

 feed
ball into air above one short ball to
shaded area, as shaded area and
per the diagram. then a volley.

Hitters move in Hitters

 play shots
and hit a drive and then move
volley before off court through
moving off court, the ladder.
through ladder and
joining opposite Feeder
 high fives
hitting line. next person in
line who repeats.
F
 eeders must Feeders to
collect the collect balls.
ball from the
other end. Players
 waiting
should be doing side
line activities e.g.
fast feet on the spot
running, jumping
jacks, high knees.

35
 FEDERER’S FIELD DAY
Drill Based Activity
Two lines of hitters
at the baseline.
Two feeders on
opposite side of the
court (on the service
line) without a racket.
The first two hitters
hit one shot then
move off court,
through ladders
and switch lines.
Catchers
 try to catch
balls out of the air or
off the first bounce.
Once a catcher
catches three balls
they switch with the
hitter whose ball
was caught last.
THREE VOLLEY ACROSS
Drill Based Activity
Feeders
 feed
from behind the
service line.
Feeder’s
 partner
is ready to quickly
take their place.
On
 the opposite side
players approach the
net, split step and
take first volley then
move to the right
to receive second
volley and the third.
After
 each feed,
feeder swaps with
their partner and
runs to collect a ball
ready for next go.
37
 SCATTER GUN VOLLEY DEEP AND DROP
Drill Based Activity Drill Based Activity

Two lines of feeders Feeders

and hitters, as per
the diagram.
Feeders
 feed six
to eight balls in
quick succession
to the hitter who
hits backhand and
forehand volleys,
then move off court
through the ladder
and join other line.
Players
 off court
collect balls ready
to become feeder.
 feed two
balls to the shaded
area, as per diagram,
one deep and
one drop shot.
Hitters
 hit first
groundstroke just
inside the baseline
and move to the
net to pick up
the drop shot.
Feeders
 and hitters
then swap rackets
and positions.

39
 SERVE AND GO CAPTURE THE NET
Drill Based Activity Play Based Activity

Two lines of hitters Balls

 are placed at
on the baseline. the net on both sides.
Catchers in two Aim of the game is
lines on opposite to ‘capture the net’.
side of the court.
One
 side starts
First hitter serves at the net and
diagonally into feeds in a ball to
the service box the hitters on the
and catchers opposite baseline.
catch the ball.
If
 they win the point,
Players swap sides, they swap with the
going through next pair in their
ladders and pass team who run to the
racket to new hitter. net, pick up a ball and
feed to the opposite
baseline pair.

On
 losing a point the
other team have
captured the net
and they feed to the
next pair who are
Variation: now on the baseline.

If players
struggle with
serve, they can
throw diagonally
into service box.

41
 BUILD IT
Play Based Activity
Four players on
court (1, 2, 3 and 4).
Two players on each
side at the baseline
rallying down the line.
Two balls going on
at the same time.
When a player
misses he is replaced
by player 5. The
next player who
misses is replaced
by player 6 and so
on. You’ll constantly
have players
hitting to build a
rally and players
running around the 13
court to find their
turn on court. 14
Players on the
sideline should
be doing sideline
activities.
CHARGE!
Play Based Activity
Teacher
 is free to
walk around and give
feedback. Ball bucket is
placed close to the back 15 16
fence, centred on player 1 11 12
and 2’s side of the court. 7
3 4
8
5
Two
 players at the other
6 baseline on one side
7 and other players in
the back waiting doing
8 sideline activities.
1 2
9 Players play on half court

straight ahead down the
10
line so two balls are going
11 on at the same time.
12
Players
 1 and 2 grab
a ball from the ball
bucket. Player 1 then
feeds a deep shot to
player 3 down the line.
3 4
Both players finish the
point up close to the
net. Players 2 and 4
do the same on their 1 2
5 6
side of the court.
9 10
When a point is over 13 14

the players rotate
outside for the next
players to come in.
43
 NET TO BASELINE TRIPLES
Play Based Activity Play Based Activity

Four players are Players

 start with
on court and other one at the net
players are doing and two at the
sideline activities. baseline on each
side of the court.
Two baseliners 1 As per diagram. 7 8 9 10 11
and 2, and two net
players 3 and 4. Players play the point

out and then rotate
The teacher is feeding
to the baseliners from anti-clockwise to
5 1 2 6
no man’s land. Player 1 the next position (all
players involved i.e. 1 3
receives the feed from 9 10
the teacher then plays 7 moves to position 2
13 14
the point out down 1, 1 to 2, 2 to 3, 3 to
the line with player 3. 11 and so on). Good
15 16
to practice rotation 5
Player 2 receives 11 12 without the ball first.
and plays the point 3 4
out down the line 7 8 Teacher feeds

with player 4. As one team the
the points end, the whole game, then
teacher feeds the ball 4 6
switches the feed
for continuous play.
to the other team.
Three-four minute
Encourage
 players to
rotation then players
1, 2, 3 and 4 switch backpedal from net 12 13 14 15 16
with the players who to baseline rotation.
were doing sideline
Players
 off-court
activities. For the next
rotation players 7 and
doing sideline
8 are at the net and 5 activities.
and 6 at the baseline.
45
 2V2 DROP SHOT
Play Based Activity Play Based Activity

Players start Teacher

 is on a
each point from side of the court
the baseline then with a ball bucket.
anything goes.
One
 line at the
Teacher can 13 9 5 6 10 14 centre of the 1 3 5 7 9 11 13 15
alternate feed from baseline on one
team to team or can side, one line at
feed one side for the centre of the
the whole game. baseline on the
1 2
opposite side.
Whoever
 loses
the point rotates Teacher
 feeds
out. Great for 10 a drop shot
or more players. to player 1.

Play points to Player

 1 sprints to
seven or 11. the net, gets the
drop shot and
Players waiting doing drop shots back.
sideline activities.
Player
 2 runs to
3 4 player 1’s drop shot
and the point starts.
Play the point out.

15 11 7 8 12 16 As
 1 and 2 exit 16 14 12 10 8 6 4 2
the court, teacher
quickly feeds a
drop shot to player
3 and so on.

47
 HALF COURT SERVE AND VOLLEY RAFA RECOVERY
Play Based Activity Play Based Activity

Teacher is free to Players

 doing
move about, the ball sideline activities.
bucket is centred
at the back fence. Players
 on court
hitting back and
Receivers on one side, forth down the line. 1 2
hitters on the other.
A
 target, such as a
Hitters serve straight throw down spot
ahead and avoid 5 11
is placed at the
serves towards the T
centre mark at the 6 12
because receivers may
baseline on both
run into each other. 7 13
sides of the court.
Hitters serve and
volley on half court and Players
 are to
play the point out. Any recover to the target
time a hitter loses, they between each shot.
8 14
get a ball from the ball
bucket and wait their
Players
 come
turn to serve on the off when rally 9 15

other half of the court. breaks down or

10 16
after designated
If a hitter wins a point, number of goes.
they get to play a
second point. On
winning two points, 3 4
the hitter takes
the place of the
receiver they won the
second point from.

49
 ADIOS! RAINMAKER
Play Based Activity Play Based Activity

The teacher feeds Two

 teams at either
from behind the end of the court
service line in the with first player
centre of the court. ready on court.

As soon as the Teacher

 positions
15
point begins the themselves on one
13 3
four players move side of court and 1
forward and the 11 feeds to player on 5
point is played in a 9 opposite side. 7
reflexive volley style. 7 9
Players
 play out
1 2
When a player 5 the point. 11
makes a mistake 13
6 Player that wins the
they have an ‘error’. 
8 point stays in and 16 15

Two errors and plays a second point. 14

‘adios!’. That person 10 Players only stay
moves off court and 3 4 in for a maximum 12
12
the person waiting at of three points.
the net post jumps 10
14
in and takes their Player
 that loses
goes to end of 8
place. Everyone 16
goes back to zero. the line and next 6
2
player steps in.
Players
 waiting doing
First team to 10 4
sideline activities. 
points wins.

51
 UP AND OVER CHAMPS AND CHALLENGERS
Play Based Activity Play Based Activity

Two rows of players Game

 can be played
each face off across as singles or doubles 16
the net standing with ‘Champs’ on one 14
12
just behind the side and ‘Challengers’ 10
service line. on the other. 8
6
13 15 15
Players hit the ball Teacher
 feeds to 13
so that it will first 7 9 11 the challengers. The 11 Challengers
bounce in front point is played out 9
7 4
of the player that 1 3 5 and anything goes. 5
they are hitting to.
Play
 one point
Receiver then at a time.
3
bounces the ball up
so that it will bounce If
 Champs win the
on the court in front point they stay
of them before they in the game and 1
hit the ball back. play against new
Challengers.
When the rally
breaks down players If
 Challengers win
2 4 6
run to back of court the point they run
and swap positions. to the Champs’ end
and take their place.
Players
 waiting doing 8 10 12
sideline activities. Players
 waiting doing Champs 2

14 16
sideline activities.

53
 CO-OP VOLLEY
Play Based Activity
Players stand
across the net from
one another about
a metre inside the
service line close
to the sideline.
They cooperatively
reflex volley the
ball as they both
3
move to the
opposite sideline.
1
When they get
across the court
they move through
ladders and go
2 Players work for
to the end of the
line and repeat. 4 thirty seconds
THIGH BURNER VOLLEYS
Play Based Activity
This
 is a cooperative
drill. Six players on
court at the service
line. Teacher is free
to move around.
15 Feeders
 on one
13
9
11 side feed opposite
7 to receivers.
5
Receivers
 approach
the net to volley, back 1 2 3
pedal to service line
and split step ready
to move forward
for the next volley.

4 5 6
6 and swap with
8
waiting players.
10
12
14
Players
 waiting doing
16 sideline activities.

55
 STAR WARS I DID IT!
Play Based Activity Play Based Activity

Teams start on Two

 champions
opposite ends on one side of the
of the court in a net play a point
single file line. against a challenger
15 13 11 9 7 5 3 on the other side
Teacher feeds ball of the court at
Champs
and a single point is the same time.
played between first
players in each team. 1
Challengers
 play 1
one point, win or
Whoever
 wins lose and rotate out
the point gets to 2
to back of line..
stay in and bring
in a team mate. When
 a challenger
wins a total of three
The player who loses points they yell:
the point goes to the “I did it!” and take
end of the line and the champions spot 3
a new teammate that they won the
takes their spot. third point from.
Now
 it’s 2 v 1. 4 5 6 7 8 9 10
2
When
 the whole
team is on the
court and wins,
4 6 8 10 12 14 16
they score a point. Challengers

After scoring all 11 12 13 14 15 16

players exit and the
last player in starts
the next point.

57
 CONSISTENCY VOLLEY PARTNER VOLLEY
Cool Down Activity Cool Down Activity

Two lines down the Cooperative

 reflex
middle with first volley activity
player standing with partner.
between the net
and the service line. Great
 for six to
eight players, can 9 11 13 15
Feeders on the do anti-clockwise
opposite side of the rotation every few
net, feed to the first minutes for variety
player in each line. and movement.

Can use a spot on 1 3 5 7


the court where
the players are
starting the line.

Players hit one volley

back to the feeders 2 4 6 8
then quickly rotate
off court through Variation:
ladder. Next hitter You may have

then joins rally with players both
feeder and so on. move to the net
Feeders swap when and then back

rally breaks down. to service line
without stopping 10 12 14 16
the activity.

Players
 waiting
doing sideline
activities.

59
 SERVICE WITH A SMILE KING OF THE COURT
Cool Down Activity Cool Down Activity

Four players spread A

 serving doubles
out on the baseline, team and a receiving
four players getting doubles team.
balls out of the Receivers are Kings.
ball bucket.
Player
 1 serves from
Teacher can use the deuce side and
Servers
spots on the court plays the point out 1
to determine each with their partner in 5
players’ position for doubles. Then player 6
13
their serves. Can 1 plays another point
7 14
also use targets from the ad side.
for servers to hit. 2
8
The
 serving team
Each
 player serves has to win two points
three balls (with a to replace the Kings.
smile!) then rotates If the score is 1-1
out to retrieve balls, after the first two 3 9

leaving room for next points then player 1 15

10
four players to serve. serves a 3rd point.
If the serving team 11 16
loses two points they
get back in line. 12
4
1 2 3 4
Players
 5 and 6
5 8 come and take Kings
6 7
9 12 their turn. Alternate
10 11
13 16 servers for the
14 15 points to come. Who
can win the most
points as Kings?

61
 TIEBREAKER TEAM SERVING
Cool Down Activity Cool Down Activity

If you have access  wo teams of at least

T
to two courts have four players start at
all players split into the baseline in a single
doubles teams and file line. One team in
play a tiebreaker position to serve to the
of doubles. 1 deuce court, the other
team in position to
5
If you are on 13 serve to the ad court.
6
one court, play a
7 14  he ball bucket is
T
tiebreaker with four
located in no man’s
players on court and 8 land. Each team has
2
alternative teams a pile of seven balls
every two points. on the sideline as far
back as no man’s land.
Winning
 teams can
then play against 3 9  eacher starts the
T
each other until 15 game. The players
10
the overall winning serve one at a time.
team is found. 11 16 If the player makes
the serve, they get to
12 get a ball out of the
4 pile to give to their 1 2
team mate for the
3 4
next serve. If they miss
they get the ball out 5 6
of the ball bucket. 7 8
9 10
 im of the game is
A
to eliminate your 11 12
pile of balls first and 13 14
your team wins.
15 16

63
 10, 10, 10 VOLLEYBALL
Cool Down Activity Cool Down Activity

Players in pairs Even

 teams on each
stand close together side of the net.
and have a touch
rally of 10 shots. Players
 must pass
the ball to their team,
They then find but no more than 3
another partner times before hitting
and repeat again. the ball over the net.
2
Once they have 1 5 Players
 can only
1
4
had three rallies hit ball upwards 3
2
of 10 shots they i.e. no smashing. 5
6
shout ’10, 10, 10!’. 3 6 7 8
7
4 8

9 16 15 14
13
14
9 15

11 12
10 16 11
10
12 13

Variation:

Can be
played using
ground strokes
or volleys.

65
 Cardio Tennis Teacher Resource

BASIC STROKES AND FEEDING

BASIC STROKES The below teaching points are to serve as a guide VOLLEY FEEDING
only. For more information / support, the three
hour ‘Secondary Schools Tennis Teacher Training Balanced ready position. Feeding refers to ball delivery, in a controlled
Although Cardio environment, to teach or train a skill. This
Course’ has been developed to provide teachers Keep the racket head up.
Tennis is all about with the confidence and knowledge to deliver resource provides guidance for teachers on the
having fun getting fit traditional and modified versions of the sport. Push the racket to meet different types and progressions of feeding.
and staying healthy, the ball out in front.
Teachers attending the course receive a free copy of Feeds can come from:
as your pupils hit more the innovative ‘Secondary Schools Tennis - Teacher Use a short blocking action.
shots and naturally 1. Self 2. A partner 3. A coach/teacher
Resource’ which includes lesson plans providing the
improve you may want structure and content for lessons using the traditional SERVE Progressions of feeding are as follows:
to provide them with method of delivery on tennis courts or Mini Tennis
A full serving action is the same
some basic teaching as a modified method of delivery in a sports hall. Hand feed Racket feed Rally feed
as an overarm throw.
points to support the
GROUNDSTROKES Balanced starting position,
improvement of their with front foot approximately
tennis skills. Balanced ready position.
45 degrees to the net.
Hold the racket at the bottom of the
Arms move down together
grip. Players may wish to use 2 hands,
and up together.
if so, favourite hand at the bottom.
Players may start with abbreviated
Unit turn with use of non-dominant arm. Racket
action, starting with the racket
back and ready before the ball has bounced.
up behind their head.
Start with a small pushing action
Place the ball up and slightly in
(low to high) increasing to a larger and
front with the non-dominant hand.
longer swing as the player improves.
Contact with ball in front and
Strings behind the ball and facing forward
overhead with strings facing forward.
on contact in front and to the side of body.
67
66
Basic Strokes and Feeding
1. SELF FEED:
Feeding the ball to yourself
to practice a shot.
Hand feed:
The player drops the ball in front
of themselves and hits it after the
bounce for practicing groundstrokes.
Thrown - the player throws the
ball away from themselves, moves
to the ball and hits after the
bounce, can be used to practice
wider, deeper or shorter shots.
68
2. PARTNER FEED:
Feeding the ball to a partner to allow them
to practice a shot, or a series of shots.
Hand feed:
Underarm throw - the partner
throws the ball to a specific area for
the player to move to and hit either
before or after the bounce. Use
markers as targets for the feeder.
Racket feed:
As for the throw feed the partner
can feed using their racket.
Live ball feed:
Players will rally with each other to set
up drill or specific playing situations.
i.e. one player at the net rallying with
their partner on the baseline.
Cardio Tennis Teacher Resource
TOP TIPS!
Here’s some Top Tips for high
3. COACH / TEACHER FEED: quality ball bucket feeding:
Feeding the ball to the player(s) to allow them to Place the bucket on your
practice a shot, a series of shots or play a game. non hitting side to easily
access more balls.
Hand feed:
If using a basket, stand on
Coach
 / teacher hand feeds to the leg of the basket to stop
players, as per the self feed. it being knocked over.
Throw feed: Take one ball at a time
and feed them, without
Coach
 / teacher throw feeds to a bounce, at the correct
players, as per the partner feed. tempo (see below,
feeding considerations).
Racket feed:
Gear the height and speed of
feeds to the student’s ability.
Likely
 to be feeding from a ball bucket – see
tips to the right for high quality bucket feeding.
Feed should be a shortened
Rally feed: swing like a volley.
Keep your eyes on the
Rather
 than individual feeds from a
players (for safety and
ball bucket – coach/teacher rallies with
proper feedback).
player as part of a drill/exercise.
Position yourself safely.
69

FEEDING CONSIDERATIONS
Frequency: The frequency of
your feed will depend on the
number of people in your Cardio
Tennis class. With less players
they may hit 2 or 3 balls in a
row but less for larger groups to
avoid players standing around.
Tempo: The time you leave
between the first feed and
subsequent feeds is important.
If a player is just beginning to
learn a new skill they will need
more time between the feeds, as
they progress the time between
feeds should decrease until it
mimics the tempo of a rally.
Speed: How fast you feed
the ball is also important.
The speed of the ball needs
to be appropriate to the level
of the player. For beginners
the feed will be slower to
give them more time.
70
Cardio Tennis Teacher Resource
LESSON PLANS
Spin: The amount and type of spin A series of lesson plans
you put on the ball is important have been included,
For beginners you will feed with which provide the
no spin or a bit of underspin to content and structure
slow the incoming bounce and
for a six week block
give players more time to react.
of activity.
Height: The height of the feed
over the net will be important Each lesson plan
as it will give the player more contains warm-ups,
or less time and will make them drill based activities
move forwards or backwards.
and play based main
Direction: The direction you feed theme activities, finishing
the ball is important. For beginners with a cool down.
you may need to feed the ball to
them or away from them to give
them space. Consider hand feeds
for accuracy of placement.
Position: Finally, where you feed the
ball from is important too. This will vary
depending on how you are feeding
the ball (hand, throw, racket or rally).
Always position yourself safely.
71
Lesson Plans Cardio Tennis Teacher Resource

LESSON 1: LESSON 2: LESSON 3: LESSON 4:

WARM UP EXERCISES WARM UP EXERCISES WARM UP EXERCISES WARM UP EXERCISES
• Harlem Shuffle • Throw and Go • Team Switch • Feel the Rhythm
• Hit and Move • Murray Go Round • Steal • Sharapova Shuffles
• Grab & Go • Shadow Swings • Harlem Shuffle • Three Volleys Across

DRILL-BASED EXERCISES DRILL-BASED EXERCISES DRILL-BASED EXERCISES DRILL-BASED EXERCISES

• Two Balls Across • Scatter Gun Volley • Double Volley • Put it Away
• Federer’s Field Day • Two Balls Across • Approach and Volley • Mid Court Crusher

PLAY-BASED EXERCISES PLAY-BASED EXERCISES PLAY-BASED EXERCISES PLAY-BASED EXERCISES

• Up and Over • RAFA Recovery • Thigh Burner Volleys • Net To Baseline
• Build It •2v2 • Co-Op Volley • Drop Shot
• Champs and Challengers • Triples • Charge! • Capture the Net

COOL DOWN EXERCISES COOL DOWN EXERCISES COOL DOWN EXERCISES COOL DOWN EXERCISES
• 10, 10, 10 • Doubles King of the Court • Volleyball Tennis • Partner Volley

72 73
Lesson Plans Cardio Tennis Teacher Resource

RESOURCES
MORE INFORMATION / SUPPORT
LESSON 5: LESSON 6: To find out more information on delivering
Cardio Tennis within a school environment
WARM UP EXERCISES WARM UP EXERCISES please visit: www.schoolstennis.org
The site also provides an overview of the
• Jumping Djokovics • Ladder Circuits
support available for secondary schools.
• Freestyle Swim • Gladiators
Teachers attending our three hour Secondary
• Drop Shot Djoks • Sixties
Schools Teacher Training Course are also provided
with an overview of other areas of support and
DRILL-BASED EXERCISES DRILL-BASED EXERCISES resource, including: cross curricular activities,
• Deep and Drop • Serve and Go competition, modified delivery using Mini Tennis,
leadership and volunteering and how tennis can
• Go Get It • Serve and Volley
contribute to the delivery of external PE qualifications.

PLAY-BASED EXERCISES PLAY-BASED EXERCISES

LTA CARDIO TENNIS
• I Did It! • Thigh Burner Volleys
www.lta.org.uk/cardiotennis
• Charge! • Capture the Net
• Adios! • Half Court Serve and Volley The Cardio Tennis pages on the LTA website
have a whole range of additional resources to
COOL DOWN EXERCISES COOL DOWN EXERCISES support you, including activity ideas, videos,
promotional literature and poster templates.
• Service with a Smile • Team Serving

74 75

CASE STUDY
GIRLS’ CARDIO TENNIS
BREAKFAST CLUB
LYMINGTON TENNIS CLUB, HAMPSHIRE
Lymington Tennis Club are a community focussed,
family friendly, warm and welcoming
club who are committed to increasing
participation for all ages and abilities.
They pro-actively promote new, innovative
accessible programmes that aim to engage
with new pockets of the population.
Why introduce Cardio Tennis?
A new focus at the club has been on girls’
participation. Cardio Tennis has made this
engagement exercise easier. Building on an existing
school-club link, Head Coach Adam runs a Cardio
Tennis Breakfast Club for Year 9 girls at a local
secondary school. The 45 minute session gives
20 girls the opportunity to enjoy some heart
raising exercises, drills and skills all set to music.
76
Cardio Tennis Teacher Resource
It works because…
Tennis on the whole is deemed as a difficult
“We are extremely
sport to play: co-ordination, fitness and
agility combined with different strokes, pleased with the success
technique, grips, rules and scoring... just of the girls’ Cardio class
thinking about these sorts of issues is which has seen 30 juniors
enough to put people off trying the game!
already access tennis
Cardio Tennis removes these common
at the school. This will
barriers and the girls really enjoy it as,
whether the ball goes in or out it’s irrelevant engage the local teenagers
as the main purpose is to get fit! in the sport and hopefully
encourage them to join
What are the benefits? the club and use the
The weekly sessions see around 20 girls brilliant facilities that
participating and enjoying the benefits are on their doorstep.”
of the sport and these same faces are
now attending coaching sessions back Luke Andrews,
at the club in both single sex and mixed Lymington Tennis Club Manager
sex groups. The school have been so
impressed with the sessions that the
club now deliver boys Cardio and staff
Cardio. All of the sessions will feed in to
the clubs growing programme of activity.
77

CASE STUDY
USING CARDIO
TENNIS AS A
P.E. OPTION FOR
TEENAGE GIRLS
DAVENANT SECONDARY
SCHOOL, ESSEX
Epping Tennis Club, is a long-established,
friendly and family orientated club in Essex.
Head Coach Matt Smith decided to introduce
Cardio Tennis to the club programme as a way
to engage existing members, but also as a tool
that could be used to attract a wider audience.
Why introduce Cardio Tennis?
Matt built a link with a local secondary
school with the aim of enthusing
teenage girls and getting them to
enjoy tennis in an informal manner.
78
“The girls have loved the
opportunity of playing
Cardio Tennis and hitting
a tennis ball without
having to worry where it
lands or where it goes.
From my experience, one
of the main reasons why
girls drop off from playing
sport after the age of 14
is because it is no longer
fun, but these sessions
have been oversubscribed
with enthusiastic girls
wanting to play more
tennis for exactly that
reason – FUN!”
Lorraine Brazier,
PE Teacher, Davenant School
Cardio Tennis Teacher Resource
It works because…
In order to kick start the work, the club
successfully applied for funding from
Sport England (Sportivate), which
allowed them to offer some free taster
sessions. The take up was fantastic and
the demand is now there to make it a
regular after school Cardio Club, with girls
paying a small fee per session, making it
an affordable and sustainable activity.
What are the benefits?
As well as involving the girls at the
school, boys taking GCSE PE were also
supported each session, practising their
feeding and assisting skills. As a result
of the increasing interest, the club has
also started promoting other playing and
volunteering opportunities for the boys
and girls, which helps grow the existing
club programme and provides exit routes
for those keen to get more involved.
79
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info@tennisfoundation.org.uk
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