Today is about becoming stronger, and athletes in tennis must be physically strong, in shape and possess explosiveness. All of these attributes can be improved upon through performing a series of tennis agility exercises aimed to improve a tennis player’s performance.

Understanding Tennis Agility Exercises

One of the very important components of tennis fitness is agility. People sometimes confuse tennis agility exercises or use it interchangeably with speed. However, there is a difference between the two terms.

Speed refers to how fast a person can move along a straight line. Tennis agility pertains more to how quick a player can get moving from a stationary position, change directions or change speeds. Agility is therefore more closely related to acceleration than velocity.

There are some sports where speed may seem more important than agility and vice versa. Obviously in track sports, speed is most important. In some team sports, agility would seem more useful.

Consider the sport of basketball: it is more difficult to guard against someone who can shift directions very quickly than someone who relies solely on pure speed. The usual case however is that an agile athlete is one that can also run fast, but not every athlete who runs fast is agile.

Tennis Agility Exercises: Using it To Your Advantage

In tennis, especially in singles, speed and agility are equally important. If you play against a power player who likes to bash the ball from side to side, then you have to rely on your speed to chase down every ball.

If you are playing against a player who changes spins and speeds and mixes up the rallies with some drop shots, lobs and wrong-footing attempts, then you have to rely more on your agility. So if you really want to be a complete player, then you have to learn how to do tennis agility exercises.

Tennis Agility Exercises: The Purpose

Tennis agility exercises incorporate and emphasize a lot more lateral movement as well as forward and backward movement, which are all obviously quite important. In fact, even speed and endurance training in tennis can incorporate lateral movement.

Tennis agility exercises should be done after warming up and also before a practice hitting session, strength training session or an endurance training session. These exercises are not very physically draining but they do require quality and form so the muscles have to be fresh and properly warmed up.

Tennis Agility Exercises: Examples and Drills for Tennis Speed

The following are some examples of tennis agility exercises:

Ladder drills –these drills are performed by drawing lines on the ground in the form of a ladder. Using ropes or tapes isn’t recommended for fear that these could get entangled with the feet of the player, especially if they are children. There are some guidelines for performing these drills:

1. Always stay on the balls of your feet. Push off from the balls of the feet, not the toes.
2. Pump the hands from shoulder or chest height to hips
3. Elbows should be kept bent at 90 degrees throughout all movements
4. Arms, hands and shoulders should be relaxed
5. The head and neck should be kept still

The following are useful ladder drills that can be incorporated into a systematic program of tennis agility exercisesL

Tennis Agility Exercise #1: Hop scotch drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Hop to the first box, landing on one foot (for example, left foot)
3. Hop immediately to the next box landing on both feet
4. Hop immediately to the next box landing on the opposite foot (for example, right foot)
5. Hop immediately to the next box landing again on both feet
6. Continue hopping quickly in this pattern to the end of the ladder

Tennis Agility Exercise #2: In-out drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Step into the first box with the left foot followed immediately by the right foot
3. Step outside second box with the left foot followed immediately by the right foot stepping out
4. Step into the third box with the left foot followed immediately by the right foot
5. Continue this sequence until the end of the ladder

Tennis Agility Exercise #3: Hop scotch drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Hop to the first box, landing on one foot (for example, left foot)
3. Hop immediately to the next box landing on both feet
4. Hop immediately to the next box landing on the opposite foot (for example, right foot)
5. Hop immediately to the next box landing again on both feet
6. Continue hopping quickly in this pattern to the end of the ladder

Tennis Agility Exercise #4: Lateral ladder drill

this drill is a little more complicated but is very beneficial and should be included in a program of tennis agility exercises

1. Start outside the ladder at the bottom left side corner with feet about a foot apart
2. Step into the first box with the left foot followed immediately by the right foot
3. Step to the right outside the first box with the left foot followed immediately by the right foot
4. Step into the second box with the left foot followed by the right
5. Step to the left outside the second box with the left foot followed immediately by the right foot<
6. Step into the third box with the left foot followed by the right
7. Continue this sequence until the end of the ladder

Tennis Agility Exercise #5: Tango (just like the dance)

1. Start outside the ladder at the bottom left side corner with feet about a foot apart
2. Step into the first box with the left foot crossing over the right
3. The right foot immediately steps to the right outside the ladder followed quickly by the left foot
4. Step into the second box with the right foot crossing over the left
5. The left immediately steps to the left outside the ladder followed by the right foot
6. Sequence goes on until the end of the ladder

Tennis Agility Exercise #6: Five count drill – this is an advanced exercise

1. Start outside the bottom of the ladder with feet about a foot apart
2. Step with the right foot outside the first box
3. Immediately step with the left foot into the first box followed by the right foot
4. Step into the second box with the left followed immediately by the right
5. Step with the left foot outside the third box
6. Step with the right foot into the third box followed by the left
7. Step into the fourth box first with the right followed by the left
8. Repeat the sequence until the end of the ladder

Tennis Agility Exercise #7: Hop scotch drill

1. Start at the bottom of the ladder with feet about a foot apart
2. Hop to the first box, landing on one foot (for example, left foot)
3. Hop immediately to the next box landing on both feet
4. Hop immediately to the next box landing on the opposite foot (for example, right foot)
5. 5.Hop immediately to the next box landing again on both feet
6. 6.Continue hopping quickly in this pattern to the end of the ladder

The following are additional tennis agility exercises which do not make use of the ladder pattern:

Tennis Agility Exercise #8: T Drill

1. The player starts by sitting down cross legged at the centre line about halfway between the net and the service lines, with the coach on the other side of the net.
2. When coach yells or whistles start, the player quickly shuffles laterally to the right doubles sideline and back to the centre line just as the coach feeds a ball which the player must then volley
3. Immediately after the volley, the player moves quickly laterally to the left sideline and back to the centre line where he is fed another ball to volley
4. Immediately after the volley, the player runs backward to the baseline and then back up to starting position where he again volleys another ball fed by the coach
5. The sequence continues

Tennis Agility Exercise #9: Sprint and shuffle – take the net down to perform this tennis agility exercise

1. The player starts at the left corner of the court
2. They quickly sprint along the doubles sideline to the service line
3. They immediately shuffle laterally along the service line to the centre T
4. They quickly sprint along the centre line to where the net should be and immediately shuffle laterally to the right net post
5. They then sprints along the sideline to the service line where they shift direction and shuffle back to the centre T
6. They proceed by sprinting to the baseline and finally shuffles to the left over to the corner of the court
7. The player turns around. They are now on the opposite court from where they started. Reorienting, they are also now on the right corner of the court
8. The drill is continued until the player reaches their original starting position

When performing tennis agility exercises, it should be emphasized that the movements in each drill are quick and fluid, with each step being taken immediately after the other. Proper form and technique are stressed. By performing exercises like these, you will find that you will get to the ball earlier and prepare better for each shot.

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Often times, the tennis fitness aspect of the game is overlooked by club players worldwide. This is a shame, because a player that is in good physical shape can outlast a player who has not yet included tennis agility drills into their training regimen. For any good player, tennis agility drills are a big part of their fitness element.

Below are some of the tennis agility drills that help tennis players develop their speed, balance, quickness and coordination. Specifically, these drills aim to develop the players’ ability to change direction, footwork flexibility, hip extension, etc.

Tennis Agility Drill #1: The skip for height supplemental

The objective of this series tennis agility drills is to help players increase their hip extension. It also helps the players to strengthen their flexion and to develop ankle stiffness. This drill is just one of the tennis agility drills that a player must follow to gain speed and quickness that is necessary to win tennis matches.

Steps:

• Skip with your left or right leg and move forward while doing so. While skipping, you should maintain proper body posture where your spine is in straight position and your body in steady posture. You arm should also be in proper action. When the left leg is up, the right hand is up as well and vice versa.
• Make sure that the knee of the leg that is up in the air is fully extended and fully flexed. Also, the ankle of the raised leg should level off with the knee of the leg on the ground.
• When the raised leg is fully up, your foot on the ground should be on plantar flexion movement or the front portion of your foot and the shin is angled at 90 degrees.
• When your foot lands on the ground, create an explosive but gentle power but never bang it on the ground.

Tennis Agility Drill #2: The 40-yard square carioca tennis agility drill

This is one of the tennis agility drills that aim to develop your ability to quickly change direction. It also helps you enhance your hips and footwork flexibility.

Steps:

• Execute this drill with the use of cones. Simply place one cone on every corner of the court.
• Position yourself at one corner and execute the two point stance. To do this, stand with both of your knees bent and feet staggered (one foot is in front while the other stays back) and put your weight over your front foot. Bend your elbows and then place your arms in front of your chest with your head up.
• From your present position, sprint towards one corner and pivot in reverse manner when you reach the corner.
• After you pivot, execute Carioca instead of sprinting to reach the next corner.
• Then execute another reverse pivot when you reach another corner and go to the remaining corner using Carioca steps. Repeat the drill as many as you can or as prescribed by the coach.

Tennis Agility Drill #3: The quick and wide shuffle with ladder

Same as the other tennis agility drills, this drill help you improve you speed, coordination and balance.

Steps:

• Start with a two-point stance position (as described above).
• Stand in such a way that the ladder is front of you.
• Then step with your left and right feet on the first step or square
• Then move out of the ladder laterally. Say move to your right side by a side step using your right foot first then your left foot follows.
• Then you move in but this time on the next step or square. Move in with your left foot first to be followed by your right foot. As your right foot touches the square, move out you’re your left foot quickly (this time to the left side of the ladder) and your right foot follows quickly.
• Repeat the move in and move out steps as many as you can. Remember to maintain balance when you execute this drill.
• Once you reach the top of the ladder, you can repeat the drill and start again from the first step or square.

Tennis Agility Drill #4: The 15-yard turn agility drill

In addition to other tennis agility drills, this drill helps you improve your ability to change from one direction to another. It will also make you more flexible in your hips and footwork. To complete this drill, put one marker (cone1) at around five yard forward from the starting your point (which is also the finish point) and another marker (cone 2) five yards to the right of the starting point.

Steps:

• Execute the two-point stance posture while you are at the starting point.
• The next step is for you to sprint towards cone 1. Upon reaching the first marker (cone 1), quickly make a right turn towards the next maker (cone 2).
• As you reach cone 2, make a quick left turn and sprint towards the starting point or the finishing point. Take note that cone 1 and cone 2 should be in diagonal position.

Tennis Agility Drill #5: The lateral skaters to sprint agility drill

The purpose of this set of tennis agility drills is for the development of your cutting ability and enhancement of first lateral quickness. In addition to other tennis agility drill, this drill must be done regularly to develop your speed and quickness.

Steps:

• To start with this drill, stand with straight and steady body posture and bring your left and right feet together. Then push off your body using either of your legs laterally. This means that when you are pushing you body towards you right, it is you left leg that pushes you off, but you land with your right foot.
• Once you land on the ground or on the floor (make sure that you land with only one foot), pause for three to four seconds and quickly push off again to the other side. This time, you push your body with your right leg and land on your left leg.
• For this agility drill for be more effective, repeat it as many as you can and at regular basis. After you have completed the reps, sprint around the court.

Tennis Agility Drill #6: The medicine ball agility drill

This is one of the tennis agility drills that enhance your explosive power to help you execute powerful throwing and overhead shots. In this tennis agility drill, all you need is a medicine ball.

Steps:

• Stand in front of a wall with your two feet spread at hip-width distance. Keep your body straight and in steady manner, your head up and knees bent.
• Hold the medicine ball with your both hands and bring it up over your head. With your elbows bent, hit the wall with the ball successively at a very fast pace. Do this as long as possible and do it regularly as well.
• You can do variations in this drill. One variation is the position of your feet. You can have one of your feet in front while the other stays back. You can also execute this drill while you are in kneeling position.

Tennis Agility Drill #7: The sprint/backpedal agility drill

This tennis agility drill aims to develop your reaction speed and quickness. It also aims to develop your quickness in changing directions, which is vital when playing tennis matches. To complete this drill, make markings on the starting point and the finishing point. The distance between the two points should be around 30 yards.

Steps:

• Stand at the starting point and wait for your partner’s or coach’s signal to start.
• Once you hear the first whistle, spring quickly towards the finishing marker.
• When you hear the second whistle, stop and move backwards) at a very fast pace (backpedal.
• The drill continues where you change directions (forwards or backward movements) after each whistle. The coach on one hand should see to it the interval of each whistle varies. So that the player won’t be able to anticipate the whistle and when to stop. In the end, the drill becomes more effective in developing the player’s ability to quickly change direction.
• The player should also not anticipate the whistle and should maintain the same speed all throughout the drill.

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