Get the reps in. Focus on footwork. Groove your swing. Perfect your technique. Or simply put on your headphones, turn the tunes up and enjoy some mindfulness while thumping a fuzzy little ball.

Our state of the art tennis hitting lanes are a great way to improve, have fun and relax.

Download the Hit Ball Studio app from your app store to unlock the door upon arrival. Open the app, click on your booking and click unlock to open the door. The door can be unlocked up to 15 minutes before your booking start time.

Coach Andrew’s 1 hour/750 ball workout

0-5 mins – Groove the forehand (80 shots)

Closed stance. Racket back early. Start of gentle and once you’re middling the ball start to increase swing speed.

5-10 mins – Add in some forehand movement (80 shots)

Place a cone just before the left hand post of the cage (if you’re right handed) and after each shot move around the cone and come back to the middle to hit a forehand. Stay on the toes. Focus on hitting the shot with a closed stance.

10-13 mins – Rest

By this stage the heart rate will be high. Grab a drink. Relax on your bench. Get your breath back.

13-18 mins – Groove the backhand (80 shots)

Closed stance. Racket well away from the body. Contact out in front. Bend the knees. Start slow until you build a rhythm and then start to swing faster.

18-23 mins – Add in some backhand movement (80 shots)

Place a cone just before the right hand post of the cage (if you’re right handed) and after each shot move around the cone and come back to the middle to hit a backhand. Quick feet. Knees bent. Closed stance.

23-25 mins – Rest

Take a breather. Quick sip of water. The next drill is a toughy.

25-32 mins – Alternate forehands and backhands with movement (120 shots)

Place a cone either side of you just before the posts of the cage. Alternate between hitting a forehand and a backhand and moving around the cones on either side. Racket back early. Keep breathing, exhale on contact (it’s why you hear the pros grunt on tv)

32-35 mins – Rest

You should have hit over 400 shots by now which is the equivalent of a 3 set singles match. The step count will also be high. You’re doing well.

35-40 mins – Forehand approach and volley (80 shots)

Let the first ball bounce twice. Hit a forehand and move towards the ball machine. By letting it bounce twice the timing should be perfect to hit a volley without having a large pause. After the volley move back to your starting position and repeat. Make sure your stance is sideways on your forehand approach. Don’t swing at the volley. Contact out in front.

40-42 mins – Rest

Quick sip of water.

42-47 mins – Backhand approach and volley (80 shots)

Same setup as the forehand approach in the previous exercise but for more advanced players you can use a slice backhand for your approach shot.

47-50 mins – Rest

Get ready for a big finish.

50-60 mins – Target practice (160 shots)

You’ve worked really hard up until this point. Time to finish with some enjoyable mindfulness to help improve your ball striking and accuracy. Using your forehand or backhand (or alternate between them if you want a cardio workout) aim for the 3 taregts on the net. Don’t move onto the next target until you hit the target you’ve been aiming for. It’s just you, a fuzzy ball and the picture of the target you’re aiming for in your head. Lock in, relax and have fun.