One leg jumps
The player takes one-legged jumps here. He pays attention to jumping off and landing on the ball of his foot.
Main Part
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.
Impact run
The aim is for the player to bounce off the ball of his foot, to pull his feet up in front of his body with his leg stretched and to move his arms dynamically alternately to the legs.
High knees wall drill with signal
After an acoustic signal from the trainer, the player completes a change step (left-right) as quickly as possible and then returns to the starting position.
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One-legged wall drill with signal
The player completes so-called one-legged “high knees” on the wall after an acoustic signal. She supports herself on the wall with outstretched arms, her left knee is in the starting position, in a 90° tightened position in front of her body.
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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°).
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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 designed to work on power and agility.
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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 agility and speed.
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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 times. Make sure the player runs laterally in both directions.
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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.
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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.
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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 exercise 3 to 5 times. Make sure the players are running in both directions.
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.
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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.
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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.
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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 players has to always toss directly to the coach. As with many exercises, the toss of the coach is the key since it dictates the degree of difficulty.
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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 a large explosive crossover step combination and move the balls from one cone to the next.
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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.
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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.
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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.
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Agility Ladder – Two on each Rung Forwards plus a Sideways Sprint
The player runs forwards through the ladder stepping twice between each rung.
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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.
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