Tennis is a nuanced sport that allows a player to adapt her style depending on her strengths and weaknesses with the racket. For players who are aggressive with their attack, volleying is a valuable skill. To volley in tennis means that you hit the ball in the air before it touches the ground on your side of the court. This effectively reduces your opponent's chances of returning the ball.
Step 1
Spend your off-court training time building up your strength. Follow a moderate to heavy weight training program in the off-season to build up your upper and lower body, as well as your core muscles. Lighten the amount of weight you lift or perform plyometrics during the competition part of your year.
Step 2
Train the smaller muscle groups in your body along with the larger groups such as your legs, back and arms. Many people neglect small muscles during their weight training programs, but they can be critical for racket control and injury prevention during high-powered shots like volleys. Perform exercises such as wrist curls using dumbbells to target these groups.
Step 3
Use two hands on the racket if you lack sufficient strength to control your volleys. Engage in a regular stretching program if you have problems with flexibility during a two-handed backhand shot, which can often be an issue for adult men, according to John Yandell, author of "Visual Tennis."
Step 4
Set up a ball machine to help you practice your volleys with different strokes at different areas of the court. Program the machine to perform a soft lob just over the net, followed by a harder shot into the backcourt so you have to move between shots and build your reaction time. Practice both your forehand and backhand volleys to different areas of the court.
Step 5
Remain balanced and stay behind the plane of your racket at all times. Being off-balance during the shot will greatly reduce your reaction time after the volley. This is one of the most common errors with the volley shot, according to professional circuit tennis coach David Sammel.
Things You'll Need
- Ball machine
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