Improving Agility and Speed

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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...

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...

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 ...

Two Color Ball Movement Drill

The coach tosses balls to the student. He has a play-and-stay ball in his hand and a normal yellow tennis ball. The task of the students this time is to catch regular  ball directly in the air. However... To get access to the...

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...

Figure 8

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...

Basic Speed – Fast Hands on a Box

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

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

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

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

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

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

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

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...

Partner Speed Drill – Catch in a Square

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 a square. Four cones are placed to form a square. The closer the cones the less side steps will be use...

Agility Ladder - Four Forwards and Two Back

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...

Fast Feet over the Side Line – Left Foot Out

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

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

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...

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 ...

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

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...

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, ...

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...