Tennis Exercises
Exercises to Improve your Speed and Agility
A natural athlete cannot dominate without training hard for his sport. These athletes need to increase speed, agility and quickness because the lesser athlete can close the gap with hard work and determination. Take two athletes with the same approximate size and determination. While one athlete may be technically more efficient, the faster athlete can overcome the difference in skill if he is faster and quicker. While it is still important for every athlete to learn proper technique, speed can make up for small mistakes. Athletes need to learn the drills slowly before trying to go full speed. As the athlete becomes more comfortable, he can begin to increase speed until he is able to safely complete each exercise as fast as possible.
W. Drill
W. Drill works on change of direction and speed and agility. The drill focuses on backpedeling for 5 yards then turning and running forward for 5 yards. The last 5 yards is a sprint out.
Shuffle Step
Place your cones 10 to 12 yards apart or on the singles lines. Start on one side and shuffle to the other side. Make sure you face forward and shuffle from side to side with your feet facing forward. Stay low and keep your arms out in front of you for good balance. Perform 4 sets of 8 reps for each side.
Sprint Runs
Place cones 10 to 12 yards apart, or place a cone on the baseline and about the middle of the service court. Start at the cone in the back or on the baseline and sprint forward with your full speed toward the front cone or the cone in the service court. Stop and quickly explode into a back pedal motion back to the back cone of baseline cone. Perform this 4 sets of 8 reps each.
Back Pedal Sprints
Place cones 10 to 12 yards apart, or on the baseline and about the middle of the service court. Start at the cone in front or the one in the service court. Back pedal as hard as you can to the back cone, stop then quickly change directions and back pedal back to the front cone or the service court cone. Perform this 4 sets 8 reps each.
