Agility Drills –
Only equipment needed are tennis balls
Having cones and low hurdles are useful, but optional
Lateral Hurdle Shuffle
Sprint – Shuffle – Sprint
Service box crossover shuffle
Cone or ball shuffle pickup
Spider Drill
Figure 8 Shuffle
2 Legged Line Jump Forward and Back
Split Step Line Jump
One Legged Forward Line Hop
One Legged Alley Jump
3 Hops and diagonal short sprint
V cone drill
Inverted V Cone drill
Run the lines
Sideways run back and sprint forward
1. 6 Lateral Hurdle Shuffle – 8 sets
6, 5, 4, 3, 2, 1
3 foot spacing.
2. Sprint – Shuffle – Sprint – 8 sets
Side to Side 5x
| • • | (full court)
Middle cones are 4 paces in from the sidelines.
Push off hard from the sides
3. Cone or ball shuffle pickup
I recommend putting a set of six balls on one side to start. One at a time, move all the balls to the other side and then move them back again.
4. Spider Drill
I recommend first collecting the balls and putting them at the center point and then returning them all to their original position.
5. Figure 8 Shuffle – 8 sets
5 steps apart – 8x
6. Two legged line jump
Jump forward and back over the sideline for 25jumps. 3 sets
7. Split Step Line Jump – 3 sets
Back and forth 25x (up from 20)
Demonstrated at 6:05 of the video
8. One-legged Line Hop – 3 sets
Start on the baseline. On one leg, hop forward, back and forth across the sideline, until you reach the net. Turn around and hop back on the other leg.
9. Doubles Ally Jump – 3 Sets
On one leg jump the width of the alley and catch yourself and balance on the other leg. Then jump back the other direction. Start at the baseline and go to the net.
10. 3 Hops and diagonal short sprint
Low Hurdles are optional but helpful . Position three hurdles, one in front of the other, about two feet apart. Jump over the three hurdles and then sprint 10 feet on the diagonal. Back pedal, and repeat, sprinting in the opposite direction as the previous run.
12. V cone drill
Practice foot work for moving diagonally backward to execute the stroke and then return to the forward point
13. Inverted V Cone drill
Execute the above drill with the start point in the rear of the triangle. Run diagonally forward to execute the shot and then return to the start point.
14. Run the lines
Start in the back corner of the court. Run along each line
Sideways run back, shuffle sideways, sprint forward