Stationary Open-Stance Ground Stroke Simulation Throw
As in the previous drill, assume a ready position, and hold the medicine ball with both hands about chest high. Keep the medicine ball high as the body coils to the right (to simulate a right-handed forehand or a left-handed backhand).
This time, transfer the body's weight by stepping out to the right with the right (back) foot, using an open-stance platform. Drop the medicine ball low in the backswing to simulate a ground stroke's low-to-high flight pattern. Release the medicine ball at the contact zone and finish by following through over the left ear. Repeat on the left side (to simulate a right-hander's backhand or a left-hander's forehand).
Moving Closed-Stance Ground Stroke Simulation Throw
Begin with a coach or friend tossing a medicine ball a few steps to your right and then to your left to simulate proper spacing and movement on both the forehand and backhand.More: 10 Winning Strategies From the Pros
As the coach prepares to toss the ball to your right, begin with a crossover step. Lightly jog into position to catch the medicine ball. After catching the ball, toss the ball back to the coach using the procedure described in the stationary closed-stance ground stroke simulation throw. Be sure to apply small spacing steps while positioning the body for the catch and release.
Moving Open-Stance Groundstroke Simulation Throw
As in the previous drill, begin with a coach or friend tossing a medicine ball a few steps to your right and then to your left to simulate proper spacing and movement on both the forehand and backhand. As the coach prepares to toss the ball to your right, begin with a crossover step. Lightly jog into position to catch the medicine ball. After catching the ball, toss the ball back to the coach using the procedure described in the stationary open-stance ground stroke simulation throw. Once again, be sure to apply small spacing steps while positioning the body for the catch and release.
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