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Tennis Drills – Improve your Racquet head Speed Through Contrast Drills

The idea is to use the whole body to
throw the medicine ball and to be explosive. The swing needs to mirror the medicine ball throw. The idea is to set up the same way as you did when as you did when you threw the medicine ball and swing as fast as possible while staying relaxed. On the backhand side it is the same concept, throw the medicine ball as fast as possible using the whole body keeping your shoulders level. Make sure the technique of the throw is solid. The technique of the stroke needs to mimic the technique of the throw. The swing needs to be fast. The same concept applies to the serve. Usually you want to throw four to six times
and then swing 4 to 6 times. You wanna be explosive, and you
wanna go as fast as you can. Right after throwing the medicine ball you swing as fast as possible staying relaxed. The idea is to use the whole body. Here you can use a kids’ racquet or you can use a badminton racket, anything that is very, very light The idea is you want to fool the body a
little bit. You want to swing faster than normal
with the light racquet and then tried to do the same thing with your normal racquet. It is important to have all the balls together so that you can repeat those swings one after the other one. The same concept can be applied to every stroke. 5 or 6 really fast forehands with a very very light racquet and then 5 or 6 maximum speeds swings. Here is an example with the backhand, as fast as possible trying to stay relaxed and trying to keep the technique solid. You start with the backhand. See there is a weight on the racquet. 6 really fast swings with a heavy racquet follow by 6
shadow swings with the normal racquet and followed by 6 swings hitting the ball. All swings have to be very fast trying to stay relaxed and trying to make sure the technique
doesn’t suffer. Same thing on the forehand side: heavy racquet first, shadow swinging with normal racquet and finally hitting the ball

David Frank



  1. Yode Smash Posted on October 25, 2014 at 1:54 pm

    i love the video. would you recommend all these drills in one power/speed session? how many sets in total?

  2. Rachel Whelton Posted on February 11, 2015 at 2:24 am

    This is perfect for what I am trying to teach right now.  I just ordered a good medicine ball for my daughters/students.  Thanks!

  3. cabinio1 Posted on March 11, 2015 at 8:39 pm

    This is a great video, it will be very helpful during my lessons, thanks!!

  4. Wanda McPhail Posted on August 25, 2015 at 6:12 pm

    What kind of weight do you put in the heavy racket. I could not tell from the video.

  5. NotSoHandyTim Posted on December 2, 2015 at 9:29 pm

    I like the shoulder turn I'm seeing on the backhand side. I need a tip to improve mine.

  6. Can Jodeyri Posted on December 18, 2015 at 11:49 am

    All the techniques seem practical and really informative.Thanks a million..

  7. Manu Anand Posted on March 27, 2016 at 3:37 am

    Thanks for sharing. I've been practicing a version of same with wrist weights after a colleague introduced me to your technique. Would that work in your opinion? Please let me know.. Thanks again and love from India!

  8. Jason Gatling Posted on June 23, 2016 at 2:42 pm

    Her forehand would be as fluid as her backhand if she tracked the ball longer with BOTH hands on the racquet. Then drop and pull.

  9. Mastifffriend Posted on August 29, 2016 at 1:45 am

    I'm definitely going to try this. A 3.5 player and takes about a year or more to break a string. There is a cement wall on the courts I frequent, that should work for the medicine ball and lead tape should work for the heavy racquet. What size medicine ball is recommended?

  10. Matthew Trotman Posted on April 12, 2017 at 12:06 am

    I am trying to work on relaxing my arm more to swing faster . I think this is a very good video.

  11. Guillermo Stevens Sierra Posted on July 21, 2017 at 7:29 am

    I have just come across this video. It is included in your tennis book, but I had not had the chance of seeing you performing it on live on court on YouTube. Thanks for sharing this great tennis ideas for improving our training sessions! Regards!

  12. Two Minutes of Your Time Posted on August 15, 2017 at 5:44 am

    This is great advice and it reminded of how the Roman soldiers used to train, they always used a much heavier sword in training and so their combat weapon felt really light.

  13. Steve Hall Posted on October 15, 2017 at 11:29 pm

    Very interesting information. I’m looking forward to trying your techniques out. Thanks for posting your videos

  14. J L Kent Posted on November 14, 2017 at 3:45 pm

    This is good stuff I am going out to practice this afternoon

  15. Julian Cousins Posted on May 7, 2018 at 4:06 pm

    Great stuff as always.

  16. Antonio Vivaldi Posted on May 14, 2018 at 8:01 am

    Great, again! Thank you!

  17. G.H.Tennis Posted on June 10, 2018 at 8:26 pm

    Great video! Reminds me of some drills I've used for years from Richard Schönborn.