Road to 7.0
Practice library

Drills with measurable outcomes

Every drill includes setup, step-by-step execution, a success metric, and a progression. Train with intent — stop hitting balls without a scoreboard.

Setup

  • Both players at opposite kitchen corners (diagonal)
  • Start with cooperative pace for 2 minutes
  • Mark three target zones with cones or tape if available

Steps

  1. 1.Rally cross-court only. Reset count on any ball above net or out.
  2. 2.After 10 clean balls, both players must move one step wider for 5 balls.
  3. 3.Add a “pressure rule”: every 5th ball must land in the outer third of the kitchen.
  4. 4.Finish with competitive: first to force 3 lifts wins the set.

Success metric

30-ball cooperative rally + 8/10 pressure dinks in outer third.

Progression

Add a live “speed-up allowed after 8 balls” rule so defense of counters improves.