BUILD YOUR TENNIS GAME ON STRONG FOUNDATIONS
Our essential program for improving your overall approach to forehand and backhand technique
Groundstrokes Tennis Foundations is a 4-week online tennis training program for improving forehand and backhand consistency and power that focuses on mastering a series of shot production, stability and mobility skills and exercises.
We designed this program as the perfect introduction to the Lifetime Tennis coaching system. If you are relatively new to tennis (Improver Level) or if you are a good recreational standard player (Intermediate Level) each element of our tennis training system will help you find your level and challenge you to go further.
Is this course for me?
Groundstrokes foundations will help any player interested in better understanding the essential components of the game that should be focused on in order to get your game to a point where long term continuous improvement can be achieved.
What about players that are just getting started or that are trying to reboot their tennis game? Groundstrokes Foundations is everything you need to build a strong consistent platform to build your game from. We give you the tools and a clear learning pathway that challenges you to take your game further.
Already an experienced regular tennis player? Add Groundstrokes Foundations to your regular practice routine. Our program allows more experienced players to train at the level that best suits them. Each exercise or drill has higher level options for players to undertake so they are always training at an appropriate intensity level. Our goal – create a stable framework for your game that enables steady continuous improvement through practice.
More easy power, fewer erratic errors!
4 Week Training Schedule
Groundstrokes Foundations is an online program you can access on your own schedule. Each day of training is clearly organized with expert video instruction, so you always know exactly what to do. Here are some helpful details about how the program is organised.
- You get 4 weeks of structured programming, with 4 sessions each week.
- ‘On Court’ – 2 sessions per week involve stroke production and are best undertaken on a tennis court (although in the event you can’t always make it to the court many of the exercises can be done off the court using shadow swings to perfect stroke bio-mechanics
- ‘Off Court’ 2 sessions per week are designed to be completed off the court using complimentary exercises that will improve your strength and mobility
- Clients usually set aside 45 minutes per session for the on court session and 30 minutes for off-court sessions
- Lifetime Access: Once you get our it’s yours for life, so you can go at your own pace and revisit the program as many times as you want.
What equipment do I need?
All of the ‘On Court’ drills and strokes can be completed by playing with another partner. They can also be completed using a ball machine. If you can’t access the court for any of the ‘On Court’ sessions than you can still put the key components of each session into practice using shadow drill training.
For the ‘Off Court’ activities – enough space to do shadow swings will be needed, however most ‘Off Court’ can be done in relatively small indoors spaces.
Do I need any other equipment? Any tools that can be used as markers laid out on the ground will be helpful but are not essential. Up to 10 tennis balls can also be used as markers too for the ‘Off Court’ skill and conditioning drills.
THE 3 KEY PILLARS FOR STRONG TENNIS FOUNDATIONS
Mobility
The ability to move both fluidly and at the right time when moving towards the ball and when recovering after striking the ball.
Balance
Balance is your ability to direct your body’s capabilities and have it respond like a finely-tuned machine to your needs and wishes.
Stroke Production
Many different parts of the body need to be in motion at the same time to achieve the swing path required for modern tennis technique.
WHAT YOU WILL LEARN
Week 1
Assess Your Game – Forehand and Backhand
Week 1 is all about gaining a true understanding of where your own game is up to now. We begin to explore the key areas you will challenge yourself to improve throughout the course through introducing a range of core stability, movement and stroke production, exercises.
Week 2 and 3
Address Your Weaknesses – Forehand and Backhand
Follow our system for making incremental changes to your forehand and backhand. Through intentional practice of our comprehensive Foundations course exercises and drills you will address the deficiencies in your game when it comes to:
Week 4
Develop Your Timing – For easy power and control
Easy Power comes when you are able to successfully combine smooth movement, stability and the correct bio-mechanics in the correct order and at the right time. In Our week 4 drills and exercises are geared towards promoting better timing which in turn leads to improved consistency and Easy Power.
WHAT YOU WILL LEARN
(1) Movement for groundstrokes
What is your process for reading and responding to your opponents shots; how do you recover to a strong position after hitting your own groundstrokes
(2) Balance and stability
What is your process for achieving a stable base before the shot production phase and when recovering after striking the ball
(3) Stroke production
Do the different parts of your body move together (coordinate) in the correct order to achieve the ideal modern tennis swing shape
1. Movement
Developing a variety of footwork patterns that become second nature when moving to receive the ball and when recovering after shot execution
2. Balance
Stabilising the body to ensure there is a strong base for (a) producing correct stoke production and (b) putting the brakes before recovering back to the centre
3. Stroke production
Change the elements of your swing bio-mechanics to produce easy power and consistency
(1) Movement for groundstrokes
(2)Balance and stability
(3) Stroke production
BUILD STRONG GROUNDSTROKE FOUNDATIONS
Gain a true understanding of where your forehand and backhand game is today and steadily make incremental improvements through mastering our movement, stability and shot production exercises and drills.
If you can complete all of the training in 4 weeks – that is great, the course is ready and you can get started today!
If you can’t start immediately or need to go at a slower pace than that is just fine. Our program is adaptable – you can work through each of the exercises at your own pace.
EASY TO FOLLOW COURSE FORMAT
We designed this program to take the guesswork out of trying to learn tennis online on your own. Our intuitive course structure lets you concentrate on whats most important – improving your forehand and backhand.
Easy to follow
Works on any desktop or mobile internet device
Expert Instruction
Videos that clearly explain each step of our learning system
Variations and progressions that let you find your own level
Support
Our coaches and support team are just a click away
The structure of our course along with the video demonstrations and text explanations are designed to clearly show and explain each teaching point and training exercise in a methodical way. We provide you with an easy to use online training framework so you can focus on achieving more consistent groundstrokes!
OUR SIMPLE GUARANTEE TO YOU
If after 4 weeks you don’t feel like our course has helped to improve you forehands and backhands then we would prefer to not have your money. Just send us an email and we will give you a full refund you can put towards something you will enjoy. You can see all the details here.
See some of the other online tennis coaching option packages we provide
Standard Video Analysis Package
- Stroke Analysis for one shot
- Detailed 15min analysis with full shot breakdown
PREMIUM PACKAGE: Online Personal Tennis Training
- Goals and objectives agreed monthly
- 1 X’s Video analysis per month (technical or tactical)
- On Court CUSTOMISED monthly training plan provided
- Off Court CUSTOMISED monthly training plan provided
- Monthly revision of goals based on tracking progression
Or get Groundstrokes Foundations for just $40