Tennis
Leg Drive Loading Drill
Build a real knee-bend load before extension
7 min
3 sets of 8
Beginner
Why this drill
Improve the diagnosed technical behavior while preserving functional strengths.
Setup
Begin with shadow/rehearsal or controlled feed appropriate to the action.
Instructions
- 1Start in trophy position with knees already bent about 20 degrees.
- 2Sink slightly deeper as the tossing arm finishes, then drive up through the legs.
- 3Let the legs, not the arm, start the upward motion into contact.
- 4Serve at half pace, checking that both feet leave the ground after contact.
Key feel
Knee bend that deepens right before the upward drive.
Success cue
The targeted behavior becomes more repeatable on comparable balls without creating a new visible breakdown.
Recommended reps
3 sets of 8
Progression
Shadow/rehearsal → controlled feed → directional live ball → variable feed → point-based constraint → match-like execution.
Common mistake
Standing tall and serving arm-only, with no leg contribution.