Marker Movement & Shadow Swing

This drill develops hand-eye coordination, balance, and controlled footwork by combining shadow swings with live ball hitting. Players move between markers in a set pattern, simulating groundstrokes before finishing the sequence with a live fed ball. The exercise reinforces proper recovery to the middle, early preparation, and quick adjustment steps, making it an effective way to improve both coordination and reaction timing.

Setup

• Two markers (cones) placed on either side of the baseline:
• Forehand side for right-handers
• Backhand side for left-handers
• Player starts at the center of the baseline
• Coach with basket of balls positioned across the net for feeding

Rules & Objectives

• Player begins at the baseline center in ready position
• Moves forward to the first marker → performs a shadow swing (forehand or backhand)
• Returns to baseline center
• Moves to the second marker → performs another shadow swing
• Returns again to baseline center
• Repeats the sequence (forward and sideways movements, always returning to center)
• On the fifth repetition, coach feeds a live ball to one side
• Player shuffles quickly to the ball, racket prepared early, and strikes down the line or crosscourt
• Player recovers to baseline center and begins the sequence again

Repetition

• Standard: 4 shadow swings + 1 live ball per cycle
• Increase difficulty by feeding deeper or wider balls
• Add targets for live shots to demand accuracy
• Use shorter recovery time between feeds for conditioning
• Progress to alternating forehand/backhand shadow swings

Coaching Points

• Builds coordination through consistent recovery and shadow swings
• Trains early racket preparation and efficient movement
• Encourages low center of gravity with bent knees and short adjustment steps
• Improves footwork rhythm with repeated returns to baseline center
• Reinforces transition from shadow practice to live execution

Drill Tutorial