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LoveAll Tennis · Coaching Notes

3 Ball Machine Session Plans

Three structured sessions from our coaches, with the settings to dial in and what to work on in each block.

Most people switch a ball machine on and hit until they are tired. That builds fitness, but it does not build much else. A structured 45 minutes is worth three hours of aimless hitting.

Here are three sessions to work through. Start with the one that matches where your game is now, and give it a few goes before you move up.

Pusun ball machines set up on a tennis court with a racket and balls

Plan 1

Groove Your Groundstrokes

Beginner45 minutes

Machine Settings

Oscillation off (fixed point). Speed 30-35 km/h. Feed every 6-8 seconds. Topspin. Launch angle about 35 degrees.

The Session

Warm-up, 5 min. Gentle rally pace, no targets, just find the middle of the strings.

Block A, 10 min. Forehands only. 3 sets of 20 balls, 60 seconds rest between sets. Focus on contact out in front of your body and finishing the swing over your shoulder.

Block B, 10 min. Backhands only. Same structure.

Block C, 15 min. Machine stays on the middle line. You alternate forehand and backhand by moving your feet, not by reaching. 4 sets of 15.

Block D, 5 min. Put a towel down cross-court past the service line. Count how many you land past it out of 20.

Coaching Cues

If you feel rushed, slow the feed rate down. Hitting late teaches you bad habits faster than hitting nothing at all. Collect balls during your rest periods so you are not stopping mid-set.

Plan 2

Move and Recover

Improver50 minutes

Machine Settings

5-point horizontal oscillation on. Speed 40-45 km/h. Feed every 4-5 seconds. Topspin.

The Session

Warm-up, 5 min. Oscillation off, easy rally pace.

Block A, 15 min. Oscillation on. 4 sets of 20. Split step as the ball launches, and recover back towards the middle after every single ball.

Block B, 15 min. Same again, but every ball goes back cross-court regardless of where it comes from.

Block C, 10 min. Feed down to 3 seconds. 3 sets of 15. Survival mode, just get them back.

Cool down, 5 min. Easy pace, oscillation off.

Coaching Cues

The recovery step matters more than the shot. Most club players hit a good ball and then stand there admiring it. If you are only managing half the balls in Block C, slow the feed back down. This should be hard but not impossible.

Plan 3

Depth and Direction

Intermediate55 minutes

Machine Settings

Speed 45-55 km/h. Feed every 5 seconds. Topspin. Raise the launch angle slightly to encourage depth.

Set Up

Two towels or cones. One deep cross-court, one deep down the line, both past the service line.

The Session

Warm-up, 10 min. Fixed point, easy pace.

Block A, 15 min. All cross-court. 5 sets of 10. Score yourself: 1 point for anything past the service line, 2 points if it lands in the target zone. Write the score down.

Block B, 15 min. All down the line. Same scoring.

Block C, 10 min. Oscillation on. Alternate cross-court and down the line, calling your target out loud before each ball.

Block D, 5 min. Use the last of the balls for serves.

Coaching Cues

Depth beats power. A deep ball at 60% effort pushes your opponent further back than a flat ball at 90%. Keep your scores between sessions, the number is what tells you whether you are actually improving.

Want Someone to Watch You Do These?

A session plan will tell you what to practise. It cannot tell you that your contact point has crept back, or that you are recovering to the wrong spot. That is what a coach is for. Our coaches run private lessons in North Sydney, and you are welcome to bring these plans along and work through them together.

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