Here are four simple movement drils to enhance your quickness and recovery on the tennis court.
Spanish X Drill
Set up 4 markers in a rectangle with a 5th marker in the center.
Start in the center of the rectangle.
In Succession move to each of the four markers, execute the stroke and recover to the center.
Lateral 4’s
Set Five markers along the baseline; one in the center, two about 5 feet wide on either side, and the final two right inside the singles sidelines.
Move in the following pattern, executing a groundstroke and recovering:
- Start Center.
- Forehand Close and Recover Center.
- Forehand Wide and Recover Close.
- Forehand Wide and then Backhand Wide on the other side. Recover Center.
- Backhand Close Recover Center.
- Backhand Wide and Recover Backhand Close.
- Backhand Wide and Forehand Wide on the Other Side. Recover Center.
Repeat this cycle two times.
Figure 8
Set two markers 8 feet apart.
Side Shuffle in a Figure 8, Circling behind each cone.
As you pass each 3rd cone, executed a groundstroke and then immediately keep on moving in your pattern. By doing every third cone, you will alternate doing forehand and backhand strokes.
Lateral Drop and Lunge
Set six markers in a line, 3 feet apart.
Start on one end of the line of markers.
Do 4-6 quick lateral toe taps, as you move sideways.
Once you cross each marker, Do alternating right and left plyometric lunges.
After the second lunge, execute a two foot pivot low ground stroke.
Immediately continue to quick-step laterally past the next marker and repeat the process.