7-Day Serve Consistency Plan (1.5–2 Hours)

Day 1 – Motion Reset + Foundation

• Dynamic warm-up (5 min)
• Shadow swings with eyes closed (20x)
• Toss + fake swing with rhythm check (10x)

• Serve 40 balls @ 50–60% effort (¾ Court Feel Drill)
• Serve 80 balls @ 70% effort (Full Court Control Drill)
• Record 20 serves from side + back view
• Simulate 10 "first game" reps calling score

Day 2 – Controlled Power Development

• Resistance band + shadow warm-up (10 min)
• Serve 80 balls: 20 each at 60%, 70%, 80%, 90% (Tempo Ladder)
• Serve 40 balls capped at 80% (Power Cap Drill)
• Serve 20 balls aimed at hitting fence (Hit the Fence Drill)
• Simulate 5 deuce points per side, call score

Day 3 – Toss Mastery

• 10 min toss-only drill (target drop zone)
• 20 toss + freeze drills (check shoulder/trophy position)
• Serve 80 balls, every toss must be hit (no re-dos)
• Ball catch drill: toss & catch in same hand (20x)
• Serve 20 balls focusing only on contact zone (eyes on ball)

Day 4 – Pressure Drill #1

• Full-body warm-up & pre-serve routine (10 min)
• 10 "games" x 5 serves: must make 4/5 per game
• 30 "second chance" serves after each miss
• 3 tiebreaks (to 7), full routine, punish double faults

Day 5 – Video + Feel Day

• Film 30 serves (side and rear view)
• Analyze rhythm, toss, swing path
• Serve 100 balls at best tempo (focus: feel + repeat)
• "Eyes closed" contact drill (20 serves)
• Serve 2 simulated games under pressure

Day 6 – Pressure Drill #2

• Warm-up & 15 rally shadow serves
• Serve 3 sets: 5 points/set, first serve focus
• Track first serve %; redo set if < 3 in
• Serve 20 backup/medium-flat "second" serves
• 3 match tiebreaks, score called, full pressure

Day 7 – Lock-in & Reinforce

• Light warm-up and racket drop rhythm shadow swings
• Serve 60 balls at your most consistent power zone
• Consistency Gauntlet: 30 second serves, goal = 28 in
• Final match simulation: last game scenario (serve 8 points)