By Marc Sophoulis
Motor skills are used every day throughout our lives. They help us move and do everything from lifting heavy items to typing on a keyboard. Motor skills and motor control begin developing after birth, and will progress as children grow. Having good motor control helps players see, feel and explore their surroundings better.
Motor skills are broken up into two categories: gross motor skills and fine motor skills. Mastering both is important for children’s growth and independence. Fine motor skills are movements involving smaller muscle groups such as those in the hand and wrist created through arts and crafts as well picking up and handling smaller items.
Gross motor skills are movements related to large muscles such as legs, arms, and trunk. Important in tennis is the connection of the eyes, hands and feet. It is the ability to track, move and control these body parts in sequence that makes for an efficient mover and player.
The below videos are a sequence of activities to not only build both forms of motor skill development, but also gives you ideas to utilise in warmups, to stay active at home or stimulates competitive ideas for games with your friends. If you're anything like me, stuck in a global pandemic and confined to isolation in my own home, there’s nothing like some physical activity to keep me busy.
Note: The volume for these activities will vary depending on developmental readiness and you can challenge yourself each time to continually achieve personal bests.
1. Single Hand Wall Throws
Aim: Stand approximately 1-2 meters from the wall. Throw the ball against the wall with one hand and catch it on the rebound. Repeat the activity and speed it up if you want to challenge yourself further.
When completing this activity always ensure:
- Stand approximately 1-2m from the wall
- Maintain a wide base of support with your feet and keep your legs bent at approx. 110 degrees to simulate an athletic base like on the tennis court.
- Have one arm behind your back at all times. Alternate hands after you achieve your goals with the first hand.
- Throw the ball underarm and catch with your fingers pointing up to the sky.
2. Single Hand/Leg Wall Throws
Aim: Stand approximately 1-2 meters from the wall. Throw the ball against the wall with one hand and catch it on the rebound. Ensure you stand on one leg and only alternate after you achieve your goals or fatigue sets in. Repeat the activity and speed it up if you want to challenge yourself further.
When completing this activity always ensure:
- Stand approximately 1-2m from the wall
- Maintain a wide base of support with your feet and keep your leg bent at approx. 110 degrees to challenge your balance and stability.
- Have one arm behind your back at all times. Alternate hands/legs after you achieve your goals with the first hand/leg.
- Throw the ball underarm and catch with your fingers pointing up to the sky.
3. Two Hand Wall Throws
Aim: Stand approximately 1-2 meters from the wall. Throw the two balls simultaneously against the wall with two hands and catch it on the rebound. Repeat the activity and speed it up if you want to challenge yourself further.
When completing this activity always ensure:
- Stand approximately 1-2m from the wall
- Maintain a wide base of support with your feet and keep your legs bent at approx. 110 degrees to simulate an athletic base like on the tennis court.
- Throw the ball underarm and catch with your fingers pointing up to the sky.
4. Two Hand Wall Reflex
Aim: Stand approximately ½ meter from the wall. Throw the two balls simultaneously against the wall with two hands and catch it on the rebound. Repeat the activity and speed it up if you want to challenge yourself further.
When completing this activity always ensure:
- Stand approximately 1-2m from the wall
- Maintain a wide base of support with your feet and keep your legs bent at approx. 110 degrees to simulate an athletic base like on the tennis court.
- Throw and catch the ball with your fingers pointing to the sky and at eye level.
5. Single Hand Wall Reflex
Aim: Stand approximately ½ meter from the wall. Throw the one ball against the wall and catch it on the rebound. Repeat the activity and speed it up if you want to challenge yourself further.
When completing this activity always ensure:
- Stand approximately 1-2m from the wall
- Maintain a wide base of support with your feet and keep your legs bent at approx. 110 degrees to simulate an athletic base like on the tennis court.
- Throw and catch the ball with your fingers pointing to the sky and at eye level.
6. Two Hand Drop & Catch
Aim: Standing with a wide base and hold two balls straight out in front at shoulder height, release the balls towards the ground and catch them as soon as you can with your palms facing the ground.
When completing this activity always ensure:
- Maintain a wide base of support with your feet and keep your legs bent at approx. 110 degrees to simulate an athletic base like on the tennis court.
- Drop the balls from shoulder height with palms facing the ground.
- Catch the balls as quick as you can working on your reflexes.
7. Two Hand Drop & Catch (Low)
Aim: Standing with a wide base and hold two balls straight out in front at shoulder height, release the balls towards the ground and catch them as close to the ground as possible with your palms facing the ground.
When completing this activity always ensure:
- Maintain a wide base of support with your feet and keep your legs bent at approx. 110 degrees to simulate an athletic base like on the tennis court.
- Drop the balls from shoulder height with palms facing the ground.
- Catch the balls as close to the ground as possible, bending your knees and dropping as low as possible.
8. Two Hand Bounce Downs
Aim: Standing with a wide base and hold two balls straight out in front at shoulder height, release the balls towards the ground and catch them as soon as you can with your palms facing the ground.
When completing this activity always ensure:
- Maintain a wide base of support with your feet and keep your legs bent at approx. 110 degrees to simulate an athletic base like on the tennis court.
- Bounce and catch two balls simultaneously with your palms facing the ground at all times.
- Too increase the challenge speed up the sequence and put yourself under time pressure.
9. Between Legs Catch
Aim: Standing with a wide base and beginning with the ball between your legs, holding it with both hands (one in front of your legs and one behind), release the ball and catch it with the hands reversed.
When completing this activity always ensure:
- Maintain a wide base of support with your feet and keep your legs bent at approx. 110 degrees to simulate an athletic base like on the tennis court.
- Release the ball and alternate your hands as quick as possible.
- Catch the balls before the balls drop to the floor and between your legs.
10. Mixed Ball Bounce Downs
Aim: Standing with a wide base and hold two balls of different size and shape, simultaneously bounce them trying to control both at the same time as many times as possible.
When completing this activity always ensure:
- Maintain a wide base of support with your feet and keep your legs bent at approx. 110 degrees to simulate an athletic base like on the tennis court.
- Both balls are different in size and shape and bounce different heights.
- Maintain bouncing them as long as possible without a mistake.
If you enjoyed these drills, check out www.thetennismenu.com for hundreds of activities and drills designed for coaches to get the best out of their players.