Agility and Speed

Improving Reaction

Tennis requires quick reaction and tracking abilities. This drill will help players improve both skills To get access to the videos and premium media, just login here, register here for a free trial, or become a member of �...

XH Sprints

Improve forward, backward and side speed and change of directions with this drill. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“, th...

Sprint with Shadow Stroke

A nice drill to improve the groundstroke footwork patterns. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“, the great training portal w...

Sprint with Forehand Volley Backhand Volley and Overhead

Improve the footwork and speed when approaching and playing the net. The drill focuses on approach, volley and overhead To get access to the videos and premium media, just login here, register here for a free trial, or becom...

Direction change sprint forward backward in the doubles alley

Here is a nice drill to practice changing directions from forwards to backwards. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“, the gr...

Knee lift walk

The player performs a knee movement. The aim is to raise the knees correctly and to move the arms dynamically alternately to the legs. To get access to the videos and premium media, just login here, register here for a free ...

Frog jumps over foam obstacles

In the starting position she goes deep into her knees and then jumps over the hurdle in a frog jump, keeping her arms constantly in front of her body. To get access to the videos and premium media, just login here, register h...

Knee lift run

The player completes a knee lift run. The goal is to get the knees raised properly and to move the arms dynamically alternately to the legs. To get access to the videos and premium media, just login here, register here for a ...

Skippings

The player completes Skippings. The aim is for the player to take quick, small and dynamic steps and for the arms to move dynamically alternately to the legs. To get access to the videos and premium media, just login here, re...

Standing Long Jumps

The player performs long jumps from a standing position. The player performs long jumps from a standing position. To get access to the videos and premium media, just login here, register here for a free trial, or become a mem...

Ankle Jump

The player keeps the tension in the whole body and swings the arms strongly alternately for support. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Ten...

Bouncing hops

During this process he makes sure that the ground contact is as short as possible. It is important to bounce off explosively and land appropriately. To get access to the videos and premium media, just login here, register he...

One-legged Wall Drill

The player completes so-called one-legged "high knees" on the wall. She supports herself on the wall with outstretched arms and pulls the knee up in front of her in high frequency (90°). To get access to the videos and premiu...

Frog jumps over foam hurdles with half turn

The player completes lateral frog jumps over foam hurdles. In the starting position she goes deep into her knees. To get access to the videos and premium media, just login here, register here for a free trial, or become a mem...

Heels up

The aim is for the player to start his feet dynamically backwards (heel pulls towards the bottom) and for the arms to move dynamically alternately towards the legs. To get access to the videos and premium media, just login her...

Reactive breast passes with a medicine ball

The player stands at a short distance in front of a wall and performs short series of consecutive reactive breast passes with a medicine ball in small movements against the wall. To get access to the videos and premium media,...

Reactive Backhand side throws in open position with a medicine ball

She throws the medicine ball against the wall with a small backhand movement. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“, the great...

Squat-Jumps

The player completes so-called squat jumps here. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“, the great training portal with tips an...

Sliding needs to be practiced

The partner throws the ball to the baseline and diagonally forward. The player plays the ball and covers it immediately after the stroke. The coach also tries to throw the ball against the moving direction and tries to get the player out...

Sideways Line Jumps with a Sprint

In order to prepare the body for intensive tennis matches and also to protect it from injury, we need to use many exercises were players have to move side to side - just like this. To get access to the videos and premium med...

Rotation Steps and Sprint

The basic requirement for a perfectly executed sprint is a stable position. Balance, close to the ground, flexible in the hip and upper body. To get access to the videos and premium media, just login here, register here for ...

Line Jumps and Sprint

Here is our favorite mix for budding pros: With this exercise, your "pro-to-be" trains three of the most important skills in tennis: responsiveness, light-feet and speed. To get access to the videos and premium media, just log...

Condi-Course: Side-Step, Hurdle Jumps, Agility Ladder

Fast, agile, resilient, strong-nerved. Tennis players are many things, but they are never one: Resting. If you want to win you need to be constantly in motion. To get access to the videos and premium media, just login here, ...

Attention Addictive Danger: SpikeBall

Spikeball, a game that is an absolute must for all sports with hand-eye coordination. High concentration, lightning-fast reactions coupled with a high degree of anticipation and footwork. To get access to the videos and p...

Dance Class (side-step side-step cross)

Side-Side-Cross. The step combination of this exercise looks like instructions in a dance class. The cones are placed in series of two together with a larger gap between each pair. Players have to move with a side-step, side-step, and ...

Catching and Throwing Agility Drill

The coach tosses a tennis ball to the student moving him/her around. He/She catches it with one hand and tosses it back. First, the student has to let the ball bounce. After a while the coach can decide bounce or no bounce. The playe...

Split-Step over Hurdle plus Shadow Approach Shot

The player jumps over a hurdle on command and runs to a cone at the intersection of the sideline and the service line to execute a shadow swing. To get access to the videos and premium media, just login here, register here fo...

Side to Side Explosive One-legged Jumps

Players jump in the alley fropm singles to doubles side line while moving towards the net. The jumps shpould be explosive and fast. To get access to the videos and premium media, just login here, register here for a free tr...

Slalom Jumps with both Feet

Players jump back and forth over a line with both feet while moving forwards. The jumps should be as fast as possible. To get access to the videos and premium media, just login here, register here for a free trial, or becom...

Quick Side Steps with Changes of Direction

A player moves with short quick side steps on a line marked by cones. The player changes direction at each cone and sprints back at the end of the line. To get access to the videos and premium media, just login here, register...

Forward and Backward Sprints

A player runs forwards and backwards on a line marked by cones. The player changes direction at each cone and sprints back after reaching the end of the line. To get access to the videos and premium media, just login here, re...

Figure “8”

Players run around two cones in a figure 8 pattern Training goal: This drill is designed to work on agility and speed. Load and Reps: The player should try to run around the cones at maximum speed fro 10 to 20 seconds and repeat the e...

Explosive Long Jumps with Both Feet

The players stand parallel to the line and jump with booth feet together as far as they can using their arms for impulse. To get access to the videos and premium media, just login here, register here for a free trial, or beco...

Basic Speed – Fast feet with Hands on the Hips

Players move their feet as fast as possible with their hands on their hips. Training goal: This drill is designed to work explosive speed of the feet. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are recomme...

Basic Speed – Fast Hands on a Box

Players sit and move their hands up and down as fast as possible drumming on a box. Training goal: This drill is designed to work explosive speed of the arms. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are...

Basic Speed – Reactive Jumps on and off a Box

Players Jump up and down a box as explosively as possible trying to minimize ground contact-time Training goal: This drill is designed to work explosive speed. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times ar...

Basic Speed – Alternating Box Touches

Players step up and down a box alternating legs as fast as possible Training goal: This drill is designed to work explosive leg speed. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are recommended. Let player...

Basic Speed – Reactive Jumps with Two Boxes

Players step down a box stretching their calves by pointing the foot up. The players will touch the ground with both feet and jump immediately onto the second box. The players will then repeat the procedure from the second box. The idea ...

In and Out of the Square with Both Legs

The player jumps with both feet together in and out of a square formed by hurdles. The player tries to stay light on his/her feet and minimize contact time with the ground, moving as quickly as possible. Training goal: This drill is de...

Lateral Cone Slalom with Forward Sprint

The player runs laterally zigzagging through a cone line. At the end o the line, the player turns around and sprints. The player should try to do this exercise as fast as possible. Training goal: This drill is designed to work on agili...

Sideways with High Knees over Hurdles

The player runs sideways over hurdles back and forth. Training goal: This drill is designed to work on agility and speed Load and Reps: The player should try to run at maximum speed through the course. And repeat the exercise 3 to 5 t...

In and Out of the Square

A player moves in and out of a square on the ground. The idea is for the player to move quickly with short steps in al directions. Training goal: This drill is designed to work on agility and speed. To get access to the vide...

Group Warm up – Running and Jumping Stations

Three stations with different jump and run patterns. Ideal for group warm up or as a part of a fitness program. To get access to the videos and premium media, just login here, register here for a free trial, or become a membe...

Partner Speed Drill – Catch in a Square

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo To make a player faster you need to push him close to the limit. In this game players will run forwards, backwards and sideways around...

Agility Ladder – One on each Rung Forwards plus a Sideways Sprint

The player runs forwards through the ladder stepping once between each rung. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“, the great...

Agility Ladder – One on each Rung Forwards plus a Sideways Sprint

By loading the video, you agree to Vimeo’s privacy policy.Learn more Load video Always unblock Vimeo The player runs forwards through the ladder stepping once between each rung. The player side steps back outside the ladder. The player...

Agility Ladder – Two on each Rung Forwards plus a Sideways Sprint

The player runs forwards through the ladder stepping twice between each rung. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2Brain“, the great...

Agility Ladder – Two in and Two out on each Rung Sideways plus a Forwards Sprint

The player runs sideways through the ladder stepping twice in and twice out between each rung. To get access to the videos and premium media, just login here, register here for a free trial, or become a member of „Tennis2B...

Agility Ladder – Two in and Alternating one out Left and Right plus a Forwards Sprint

The player runs forwards through the ladder stepping twice between each rung and once outside the rungs, one time to the left and one time to the right. The player sprints back forwards outside the ladder. The player should try to move a...

Agility Ladder – Twisting Jumps Through the Ladder plus a Forwards Sprint

The player jumps twisting through the ladder. He/she alternates between landing with one foot in the ladder and the other outside and with forwards through the ladder stepping twice between each rung and once outside the rungs, one time ...

Agility Ladder – Jumps: In and Out plus a Forwards Sprint

The player jumps forwards through the ladder alternating landing with both feet in and out of the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lig...

Agility Ladder – Stepping in and out of the Ladder with the One Foot

The player runs forwards through the ladder stepping in and out of the ladder with one foot. The other foot remains outside the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possibl...

Agility Ladder – Four Forwards and Two Back

The player runs forwards through the ladder stepping twice between the rungs every time. The player takes four steps forwards and two back. The player sprints back forwards outside the ladder. The player should try to move as fast as pos...

Agility Ladder – Slalom with Side Jumps over Hurdles

The player moves through the ladder stepping in and out of the ladder, two steps in and one out alternating left and right. In addition the player will move laterally at different positions in the ladder to jump over a hurdle. ...

Agility Ladder – Slalom Run with Jump and Change of Direction

This drill combines several skills in the ladder. The player moves through the ladder stepping in and out of the ladder, two steps in and one out alternating left and right. In addition the player will move laterally at one point to jump...

Fast Feet over the Side Line – Left Foot Out

This drill requires the player to move his/her feet at maximum speed. The player stands sideways to the sideline and using the fastest stepping frequency possible will step over the sideline and back with his/her left foot. The same shou...

Speed Base – Box Jump

Players jump from a box stretching their calf muscles before they jump and trying to land with very little knee bend. The idea is to land and jump immediately using mostly the ankles and trying to achieve a very short contact with the gr...

Jumps over Hurdles in Different Directions

The coach forms two squares with hurdles and the player is asked to jump continuously in and out of the square in all directions and over every hurdle. The player jumps with both feet together trying to be very light on the feet. Trainin...

Jumps over Hurdles – Both Legs – Straight Legged

Players jump over hurdles with both legs The idea is to keep the legs fairly stiff to force the players to use mostly the ankles. The players will try to minimize ground contact. Training goal: This drill is designed to work explosive sp...

Basic Speed – Rope Jumping – Speed – Both Feet Together

Players jump rope as fast as they can. They jump with both feet together trying to minimize “ground time.” Training goal: This drill is designed to work explosive speed. To get access to the videos and premium media, just ...

Basic Speed – Rope Jumping – Speed – 4 Step Jumps

Players jump rope but has to step 4 times per jump. The player should do this as fast as possible. Training goal: This drill is designed to work explosive speed and coordination Load and Reps: This exercise should be included in a jump r...

Reaction: Stepping on Targets on Command

Our players should react to a verbal signal from the coach and move as quickly as possible to tap different color targets with their foot. To make the drill harder the player can also be instructed to touch the opposite color to the one ...

Perception training combined with hand-eye coordination

This drill is ideal for training maneuverability and appropriate body tension during the volley. Our player is close to the net, with his body weight substantially forwards on the ball of his feet, allowing the player to move around quic...

Cone Jungle

Shuffle steps are fast, short steps, on the balls of the feet with very short ground contact. This is a form of footwork used by good players to execute rapid, short jumps, to adjust their position or to regulate the distance to the ball...

Neurological Speed

In contrast to quickness on a muscular level, there is also a type of quickness governed by neuro-muscular control processes. Having optimal coordination when it comes to quickness also requires high quality performance in this area. The...

Shuffling around Cones

Skillful Feet: The Agility Ladder

The agility ladder is a “must have” in training. Even just walking through the ladder normally without touching the rungs challenges the body’s coordination, without the need for any further explanation from the coach. This is a gr...

Police

The coach stands at the net and shows the players where to move using hand signals. Side steps to the right Side steps to the left Forwards sprint Backwards sprint Rapid right-left quick steps Goal of training Warming up the legs with sh...

Quick Changes of Direction in a Small Area

The players have to move to the following targets: One cone, forwards left (for a low step forwards to the left). One cone, forwards right (for a low step forwards to the right). To get access to the videos and premium media, ...

Jumps, Reaction and Lateral Movement

Jumps with both feet over four mini-hurdles. One jump over a large hurdle. Land on the balls of the feet. Hold balance for one second. To get access to the videos and premium media, just login here, register here for a free t...

Quick Skippings Over Hurdles Followed by Reaction Training

Skip over four mini-hurdles. One jump over a large hurdle. Landing on the balls of the feet. Hold balance for one second. To get access to the videos and premium media, just login here, register here for a free trial, or beco...

Speed-Drills: Sprinting from a Low, Lateral Position

Large step lowering the body and touching the marker with both hands. Back with a cross-over step and two side steps. Repeat in both directions (forehand and backhand side). To get access to the videos and premium media, just ...

Speed-Drills: Sideways over Hurdles into a Rotational Throw

Sideways skipping over four mini-hurdles Sprint to the medicine ball. Catch with a large and stable step. Throw with upper body rotation and an explosive push off with the supporting leg Twice on forehand side, twice on backhand side The...

Speed-Drills: Sprint and Rotational Throw

Sprint to the medicine ball from the split step. Catch with a large and stable step. Throw with upper body rotation and an explosive push off with the supporting leg. More training information Valuable tips to ensure your training perf...

No Look Sprint

To extend the reaction training, we first have to ensure that the player is unable to anticipate the feed. Here, players have to squat low on the baseline with one hand on the ground and eyes looking downwards at the court. The head is o...

Frequency Training: Lift the Knee and Tap the Side

The players jump on both feet on the side line working their ankles. On a “go” from the coach or partner the player Lifts one leg and moves the other over the line and back. The idea is to do this as fast as possible. Load: Do this...

Group Warm up – Vertical Jump and Changing Directions Using the Outside Leg

In this exercise the coach combines a jump (similar to a split step) with diagonal sprints and changes of direction. To get access to the videos and premium media, just login here, register here for a free trial, or become a ...

Group Warm up – Two-legged Jump and Lateral Sprints

Jumps with lateral sprints are a good way to warm up. Although they are also an important part of a fitness program for tennis. The coach lines up 4 hurdles from the baseline to the net through the middle of the court, and cones on the s...