Hand To Eye Coordination

Step 1: Hand and Ball

This is a simple exercise for complete beginners, a good way to start practicing and to check on your level of coordination.

Stand 3 or 4 steps back from the net, and have your coach or training partner throw a ball to you.

Try to catch the ball with one hand and then throw it back.

Repeat ten times or for as long as feels good.

Step 2: Cone and Ball

Another exercise for beginners is similar, but you catch the ball in a practice cone, not in your hand.

This is more difficult than it might first seem – lose concentration and you will miss.

Again, ten is a good number of repetitions.

If the ball comes in too low, bend your knees to lower your whole body to meet it rather than dropping your arm.

Step 3: Racquet and Ball for Beginners

Take your racquet in the Eastern forehand grip as shown in our video "the basic grips".

With your fingernails facing upwards, bounce the ball on the racquet ten times.

Then turn the racquet so your fingers face the ground, and bounce the ball another ten times.

Finally, try to bounce ten times, flipping the racquet every time.

Step 4: Advanced Bouncing

For a more difficult exercise for advanced beginners, hold the racquet in the continental or volley grip with your fingernails facing up.

Bounce the ball freely once, then between your legs, and a third time with the racquet behind your back.

And if even this is too easy, for a real challenge see if you can bounce the ball on the racquet edge ten times.