Plan 1
Groove Your Groundstrokes
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.
