Start with soft, pressureless balls, aiming waist-high and counting clean contacts. Alternate forehands and backhands every five hits, resetting calmly after errors. Add a footwork cue—split step on rebound—so rhythm anchors technique. Finish with a minute of shadow swings, reinforcing grips, stance, and simple recovery patterns.
Work a ladder of twenty balls alternating depth: five short, five deep, repeat, shaping arcs with racquet-head speed. Layer topspin using a low-to-high path, then carve slice from a stable shoulder. Use targets on the board and ground, tracking percentages to convert practice quality into match trust.
Build intervals that mimic rallies under stress: thirty seconds fast exchanges, fifteen seconds rest, eight rounds. Mix approach volleys, overhead preparation, and first-ball aggression after a pretend serve. Keep a heart-rate goal and footwork pattern, capturing times and counts to gamify consistency without sacrificing stroke integrity.
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