NATIONAL DEFENCE UNIVERSITY OF MALAYSIA

FACULTY ACADEMY OF DEFENSE FITNESS

SARJANA MUDA SAINS KETANGKASAN PERTAHANAN

TOPIC :

TENNIS (DRILL)

PREPARED BY :

MUHAMMAD AQIL BIN ROSLAN (2200877)

PREPARED FOR :

MOHD SYARINAZ BIN AZLI

TARIKH :

10 JUN 2021
CONTENT PAGE

1.0 SESSION PLAN ……………………………………………………………... 1

2.0 DRILL INFORMATION …………………………………………………….

• Drill Introduction…………………………………………………………… 1

• Full Description Of V-Flash Drill ………………………………………….. 2

• Drill Preparation ……………………………………………………………. 2

• Step 1 ……………………………………………………………………….. 3

• Step 2 ………………………………………………………………………. 3-4

• Step 3 ………………………………………………………………………... 4

• Step 4 ………………………………………………………………………... 5

• Step 5 ………………………………………………………………………. 5-6

• Set, Repition And Time Take ……………………………………………… 6

• Full Description Of T-Trio Drill ……………………………………………... 6

• Drill Preparation …………………………………………………………….. 6-7

• Step 1 …………………………………………………………………………. 7

• Step 2 ……………………………………………………………………….. 8-10

• Step 3 ………………………………………………………………………… 11

• Set, Repition And Time Take ………………………………………………. 11

1.0 SESSSION PLAN

SESSION PLAN
Type Of Sport Tennis
Title Of Drill V-Flash And T-Triol Drill
Phase General Preparation
Micro Week 8
Date Monday Time 1600 Session 2
Component Fitness • Agility
• Speed
• Power
Training Objective ✓ To improve the quality of players
✓ To improve player fitness
✓ To Increase the movement level of the
player
✓ To provide various training
Equipment ❖ Cone
❖ Tennis ball
❖ Sport atired

2.0 DRILL INFORMATION

V-Flash Drill And T-Trio Drill
Drill Introduction

The game of tennis requires maximum training because the game of tennis
involves the use of energy, physical and mental. Therefore, athletes need to
prepare themselves with adequate training to help them when in a real
match. Therefore, here I do a kind of drill for training to tennis players to
help improve the quality of various aspects and provide a variety of training
to tennis players so that they do not get bored with the existing training. The
drill that I drafted is the V-Flash and T-Trio Drill.

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BIL. NAMES OF DRILL PROCEDURE NOTES
1. V-FLASH DRILL
Full Description For V-Flash Drill

▪ = Player
▪ = Movement For Sprint
▪ = Movement For Agility
▪ = Movement For Jump
▪ = Maker For Excersie
▪ = Maker For Start

Drill Preparation
I. Need to use 3 different color makers
II. The distance between the cone to
cone is 5 meters.
III. Each cone has a different exercise to
perform.

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How To Do The Drill
➢ Step 1

I. The distance of the yellow cone to the

blue cone is 5 meters.
II. Players need to be in the yellow cone
for a start.
III. Players need to be prepared to move
to the first blue cone.
IV. In a state of readiness the player has
to sprint to the blue cone firste by
doing a sprint.

➢ Step 2

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 I. After the player does the sprint, the
player will be on the first blue cone
and need to continue to perform
agility on the baseline.
II. The movement for this agility is that
both legs need to move in the same
place. The right foot will move
forward first and followed by the left
foot as shown in the red color
movement. Then the second
movement of the right foot will move
backwards first by crossing the white
line and followed by the left foot as
shown on the black color movement.
III. This is the agility movement that
needs to be done in baseline. The
name of this movement is in out two
feet.

➢ Step 3

I. After the player performs an agility

move, the player will be in the second
blue cone.

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 II. Players will go to the yellow cone by
jumping over a mini hurdle.
III. Players have to jump using two feet
for one movement.

➢ Step 4

I. After performing a jumping movement

past the mini hurdle, the player will be
on the yellow cone.
II. After being on the yellow cone, the
player will sprint back to the second
blue cone.

➢ Step 5

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 I. The first set will finish on the second
blue cone after doing the back sprint

Set, Repition and Time Take

Set : 5 Set
Repition : 1 Set (2xRep)
Time Take : Rest 1 Min/ Set

2. T-TRIO DRILL
Full Description For T-Trio Drill

▪ = Player
▪ = Marker For Excersie
▪ = Movement Jumping Zig Zag
▪ = Movement Ball Tennis And
Sprint
▪ = Movement 8 Run
▪ = The movement of the player to
do the exercise (Step 1-3)

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Drill Preparation
I. Use 3 different color markers.
II. The distance between markers blue
is 1 meter, distance between yellow
marker is 2 and 5 meters, distance
between red makers is 2 meters.
III. Each markers is different excersie.

How To Do Drill
➢ Step 1

I. The distance between makers is 1

meter.
II. Players need to be prepared to do
this excersie by doing movements on
your toast
III. Players will jump using one foot on
each marker.
IV. The movement of the player must not
drop both feet on each marker.
V. When jumping on the maker, the
player has to stop for 4 seconds on
that marker and continue a jump to
the next marker.

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VI. After doing the jump in the first
exercise the player has to sprint to
the second exercise.

➢ Step 2

I. Using a 4 tennis ball and the distance

between the starting maker and the
first marker is 2 meters.
II. The first step is to take one tennis ball
out of the 4 available tennis balls.
Then the player will sprint on the first
marker.
III. When at the first marker, the player
must place a tennis ball on top of the
marker.
IV. Then, the player has to return to the
starting marker with a backwards run.
And pick up the second tennis ball
and perform the second movement.

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 2

I. The second movement, the player

has to pick up one of the tennis balls
that are on the start marker. The
distance between marker is 5 meters.
II. Then the player has to sprint to the
2nd marker.
III. While at the second marker, the
player must place the second tennis
ball on top of the second marker.
IV. The player must return to the starting
marker by running backwards to pick
up the third tennis ball and perform
the third movement.

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 I. The third movement the player has to
take the third tennis ball at the start
marker and do a sideways run to the
third marker.
II. When on the third marker the player
has to place a tennis ball on top of
the third marker.
III. After placing the tennis ball the player
has to return to the starting marker by
running sideways to take the ball to
the fourth and perform the fourth
movement.

I. The fourth movement, the pelu player

takes the tennis ball and makes a
sideways run to the 4th marker.
II. When at the fourth marker the player
has to place the ball above the fourth
marker 4 and run.
III. After placing the fourth ball on the
fourth marker the player must run
sideways to return to the starting
marker.

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IV. Once back to the start marker, the
player has to run to the third exercise.

➢ Step 3

I. After doing the second exercise the

player has to do the third exercise.
II. This movement involves a beasz on
each marker. Foot movements to run
on one marker up and forward and to
perform a move to the second marker
the player has to cross. In a cross
situation the player has to move run
backwards.
III. Movement needs to do is 2 times.
IV. Completed for this third exercise
means a set has been completed.
Run
Forward (1)
Run backward (2)

Run backward (4)

Run
Forward (3)

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Set, Repition and Time Take
Set : 4 Set
Repition : 1 Set (2xReps)
Time Take : Rest 2 Min/Set

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