Activity 19:
Alternating lunge tap up
Activity summary
This activity combines racket control and conditioning. Players aim to continuously tap the ball up while alternating lunges, building both their touch and fitness as they work on their movement and coordination.
Activity setup
- This activity is done individually, each player with a racket and ball suitable for their ability.
On this page
What to do:
- Players start in a lunge position and tap the ball up to themselves without it bouncing on the floor, alternating between forehand and backhand tap ups.
- Between each hit, the player switches their lunge.
Activity video
Watch this video to see the session in action.
Coaching Tips
- Gently tap the ball using the racket strings rotating forehand to backhand.
- Maintain a short, controlled follow-through to keep the ball in control.
- Keep the core tight to maintain stability during the transition.
- Drive through the legs for power, landing softly by absorbing the impact by bending both knees on landing, keeping the front knee aligned over the ankle.
Make it easier
- Do the activity standing in place.
- Don’t switch the side of the racket used.
Make it harder
Safety
Remember, you can use the STEP framework – Space, Time, Equipment, and People – to adapt any activity, making it easier or more challenging to suit your players.
Always check that there’s enough space for everyone to take part safely, and make sure all under-18s are wearing protective goggles during the session.