Agility is a key characteristic for success in tennis where you speed up, slow down and constantly change direction – all the while maintaining balance and control in some high-pressure situations. Being agile not only helps you get to the ball faster and prepare better for shots, but it also allows you to have the proper balance in order to hit the ball.
These drills can be performed holding your racquet, and should be performed at 100 percent intensity. Focus on acceleration, speed between movements and deceleration.
FORWARD/BACKWARD Z DRILL
Place eight cones on the court as shown, two meters apart. Start at the first cone, sprint forward to the second cone, get around the second cone and sprint backwards to third cone, continuing the pattern until you reach the last cone. Slow jog to start and repeat. Ensure you start at both ends. Rest 1-2 minutes between sets
ACCELERATION/DECELERATION Z DRILL
Place six cones on the court as shown, three meters apart. Start at first cone, sprint forward to the inside of the second cone and back-pedal around it in a clockwise motion – keep your body facing forward and use small fast steps. Accelerate out of the second cone to the inside of the third cone and similarly back-pedal, this time anti-clockwise. Accelerate out of the third cone towards the fourth, and repeat this pattern until all six cones are completed. Slow jog to start and repeat. Perform 6-8 reps, 2–3 sets, and rest 1-2 minutes between sets.
UNDERHAND TIEBREAKER TENNIS
Face your partner on the opposite side of the net, both of you in the service boxes. Start to play tennis by throwing the ball underhand, landing it in the service boxes. Aim to catch the ball after it has bounced once and throw it back as quickly as you can, trying to get your opponent out of position. Have two balls available for this drill, complete 2-3 sets, and rest 1-2 minutes between sets.
T DRILL
Place cones on the court as shown. Start at the service T facing the net at the first cone, move laterally to second cone, then laterally back to the first cone, then forward to the third cone (at net), then backward to first cone, then laterally out to and back in from the fourth cone. Complete 4-6 reps on each side (moving out to the opposite side at the beginning of each one), 2–3 sets of each, and rest for 1-2 minutes between sets.
