tennis ball sequence
c1
Left to right catches
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Stand square to wall. Throw ball to wall with right hand and
catch with left hand. Then repeat continuously… left right left
right etc. Get close to the wall, get right back from the wall.
Increase speed. Stand on one leg. Close one eye!
key points:
Challenging hand eye co-ordination and timing skills.
repetitions,
time, sets?
notes
tennis ball sequence
c2
Touchdown catches
An old favourite. Start with two hand catches and then
progress to alternate single hand as above. In between
the catches touch floor with hand. Partner can shout
out and dictate which hand as they throw. Make it an
elbow touch, or a knee touch.
repetitions,
time, sets?
key points:
Introducing body agility to the co-ordination
challenge.
www.englandgolfpartnership.com
notes
EGP Academy use
Growing the Game
tennis ball sequence
c3
Flying changes
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Stand right foot forward, ball outside right hip in two-hand
grasp. Throw ball to wall and in a continuous action jump
into a ‘flying change’. Land with left foot forward and catch
ball outside left hip with both hands. Immediately repeat as
a continuous rhythmical action.
repetitions,
time, sets?
notes
key points: Note how this activity promotes
pelvis-spinal counter-rotation. The pelvis remains
stable and in-line with the wall as the spine moves
dynamically around it… an essential dynamic of
an effective swing. Sink into the lunge landings
to emphasise the way that your body is both
producing force and learning how to absorb it…
just as it does in a powerful golf swing.
tennis ball sequence
c4
Heel balances
Rock back and stay on heels. Perform catch routines but stay on
heels, do not fall back or forwards. Sit back into the heels.
key points: This is a lot harder than it looks,
especially for young golfers who are developing
their balance and stability skills. Swing balance
failure is often seen in the forward direction.
This activity promotes a ‘centralisation’ of
balance by dictating a posterior weight shift and
counter-balance.
repetitions,
time, sets?
notes
www.englandgolfpartnership.com
EGP Academy use
Growing the Game
tennis ball sequence
c5
360’s
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key points: Developing body agility and rotary
plane momentum control… essential golf dynamics.
As the name suggests, perform a wall catch but
add a full 360 degree turn. Perform both left and
right 360’s. ‘Stick’ the two footed landing with both
feet pointing back at the wall… do not fall off it.
Forfeit if you don’t catch.
repetitions,
time, sets?
notes
tennis ball sequence
c6
Press-up left and rights
Hold a press-up position with strong aligned spinal posture. Perform alternate hand wall
bounce catches. Raise one leg, increase speed, add a full press-up between catches.
Start with 20 second sets and build resilience.
key points:
Developing core,
spinal and shoulder
girdle stability.
www.englandgolfpartnership.com
repetitions, time, sets?
notes
EGP Academy use
Growing the Game
tennis ball sequence
c7
V-sit twist catches
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Build a rotary action into the V-sit. Start
with 20 second sets and build resilience.
Keep the heels up and head back at all
times. Repeat both sides.
V-sit side on to the wall with head back and heels up.
Grasp ball in both hands, touch it down to floor and
then side pass it against the wall, catch, and touch back
down on floor.
key points: Developing abdominal strength and stability.
repetitions,
time, sets?
notes
www.englandgolfpartnership.com
EGP Academy use
Growing the Game