Under the Rope Going Forward
Under the Rope Going Forward
Madison
Overview:
Want explosive movement and stronger groundstrokes? This “Under the Rope” drill trains players to generate power from their legs while maintaining balance and posture—even in a low stance. Perfect for beginners learning proper footwork!
Tactic:
Take your footwork to the next level with this variation of our popular “Under the Rope” drill! This version focuses on back-and-forth movement, teaching players to maintain posture while changing directions – crucial for covering wide shots and recovering to center.
Activity:
Starting Position
- Begin in athletic stance 2 feet left of rope (for right-handed players)
- Weight on outside (right) foot, ready to push
Movement Sequence
- Shuffle step toward rope
- Deep knee bend as approaching (hips back, chest up)
- Powerful push-off with left leg to go under
- Immediate shuffle recovery back after clearing
- Explode forward to far cone
layers in pairs cooperatively share a ball using a crosscourt forehand groundstroke. Players
count the number of rallies in 2 minutes.
Fundaamental Teaching Points:
1. Ensure players are in a set up north-south position when receiving and sending the ball.
2. Ensure players impact the ball with strings facing the target.
3. Ensure players recover to home base
Key Technique Tips
Posture is Everything
Keep your chest up and spine straight when bending (hinge at hips, not waist)
Eyes forward – imagine watching the ball over the net even when low
Leg Engagement
Load weight into your quads and glutes when descending
Push through the balls of your feet for explosive upward drive
Arm Positioning
Maintain light racket prep (elbow bent at 90°) even when low
Free arm extends slightly for balance
Breathing Control
Exhale sharply when pushing up to engage core muscles
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