Catch-and-Hit Timing Drill

This drill improves timing, rhythm, and proper contact point by combining catching and hitting in one sequence. Players learn to move forward, catch the feed at the correct height and distance, then let the ball drop and strike it with balanced mechanics. The exercise reinforces weight transfer, shoulder and hip rotation, and consistent preparation for both forehand and backhand strokes.

Setup

• Players line up behind the baseline
• Coach stands on the opposite side of the court with a basket of balls
• Targets may be marked on the opposite side for accuracy

Rules & Objectives

• The first player starts in the center of the baseline
• Coach feeds a ball to the player
• Player moves forward, catches the ball with the non-hitting hand as far out in front as possible, then lets it drop and strikes it with a forehand or backhand
• Player recovers to the baseline, and the coach feeds a second ball
• Player repeats the catch-and-hit sequence
• After completing two feeds, the player exits to the side and rejoins the line; the next player steps in

Repetition

• Run the drill until each player has multiple forehand and backhand repetitions
• Vary feed placement (wide, deep, short) to challenge footwork
• Add targets on the opposite court for shot accuracy
• Emphasize faster rotation to increase intensity

Coaching Points

• Trains early racket preparation and proper contact point
• Reinforces shoulder rotation, hip rotation, and weight transfer
• Encourages low center of gravity and knee bend
• Builds timing, rhythm, and balance under controlled feeds

Drill Tutorial