Perception · Level 1
Two-ball juggling
Toss and catch two tennis balls alternating hands.
- Suggested dose
- 3 × 45 s · 15s rest
- Equipment
- Tennis balls
- Works
- Forearms
- Pattern
- Reaction
How to do it
- One ball in each hand.
- Toss the one in your dominant hand in an arc, and when it peaks toss the other.
- Catch each one with the opposite hand.
Key points
- Eyes on the high point
- Tosses at eye height
Common mistakes
- Tossing forward
Why it helps your tennis
Visual tracking and two-hand coordination (useful for the serve toss).
Related exercises
- Split-step and bouncesAnkle bounces chained with a split-step and a first step to the side.
- Single-leg balance with ballOn one leg, throw and catch a ball (against the wall or in the air).
- Reactive split-step with cuesSplit-step and explosive first step in the direction shown on screen.
- On-court shadow movementMovement patterns with shadow strokes: forward, back and to the sides.