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How to Improve Agility & Footwork in 4 Minutes | Tennis Conditioning

August 15, 2019

OK, today we are going to do a tennis-specific
agility drill that you can do on any tennis court with your athletes. So, for visual aide you put some tennis ball
cones there, which we will remove once we start the drill because we don’t want to
cause any injuries in case somebody steps on it. But what you can use in case you are on a
hard court, you place agility rings at the extension of the sidelines. That can be used as a visual cue for the athletes
so that they don’t cheat and can learn the movement dynamics. Alexander is going to demonstrate now how
that agility drill works. Here we go. So you are going to initiate the drill by
split-stepping in the center of the court, then you move towards the deuce-court and
you want to stick the landing on one leg. You jump in, jump out and then move via side-step
to the other side. Again, stick the landing with the left foot,
jump in, jump out and then you sprint towards the cones up in front. If you are on a clay court you want to lunge-slide
with the left foot pointing forward and you want to make sure that the toes point forward
towards the cones. You don’t want to be sliding sideways because
you may be spraining your ankle that way. So, we are going to start the drill now. I’m
going to remove the cones and Alexander is going to demonstrate for us. And go. Good job, stick the landing, good…and slide…ok. We are going to do it a couple more times
and after that we can actually incorporate that drill into a tennis drill and we do it
with a racquet, which we show you afterwards. Alright, here we go again. Stick, and stick….and slide. Good Job! Ok, as an extension of the drill you can also
place some targets…short cross-court, drop-shot or down the line whatever you prefer for the
short ball Alexander is going to hit. So you can place the targets anywhere you
like depending on what you want to focus on. And again, here we go. Good! Come, come, come, come. This drill also has a conditioning component
to it. When you are doing the drill with your athletes
you will notice that after a while they will fatigue since the movement occurs at high
speed and force output. Therefore, depending on their level of conditioning
they will fatigue rather quickly or maybe a little bit longer. So what you can do depending on what their
fitness levels are is that you give them a little break in between sets. That can be 5 seconds, 10 seconds, 20 seconds
or any other duration you deem appropriate depending on the fitness level of your athletes. Well, that’s it again for today’s episode.
As usual, opinions can differ. What’s your point of view? Let us know below
in the comment section. A brand new episode will be available next
Sunday. So make sure you don’t miss it and subscribe! In the meantime I recommend you watch some
of the previous episodes – you should really watch them all! If you like what you saw tell your friends
– I’m sure they will appreciate it. I’m Philipp Halfmann, Thank you for watching
and Auf Wiedersehen!


  • Reply Sara Bergman June 25, 2014 at 4:39 pm

    that's a great drill. thanks for sharing!

  • Reply Stefan Rahovean December 27, 2014 at 2:11 am

    Is your student using a closed stance on his forehand? most pros out there are sliding into an open stance for that forehand

  • Reply Mark Belanian May 11, 2016 at 1:56 am

    Beautiful venue. Do you have training clinics for advanced adult players? Something like a week clinic for advanced players? Thank you.

  • Reply Mark Belanian May 11, 2016 at 10:56 am

    Thank you. I really enjoy your scientific breakdown of tennis specific training. Keep up the good work.

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