Jul 04, 2016

Workout 02
(from the INNERVATION section of the SAQ Tennis book)

DRILL – FAST FOOT LADDER – T FORMATION

AIM
To develop speed of acceleration when chasing a ball or setting off for a run. To develop the transfer from linear running to lateral running.

AREA / EQUIPMENT
Half a tennis court, indoor or outdoor area – (grid 13 yards in length). Tennis racket, tennis ball. Place 2 ladders in a T formation 1 marker dot at the start and a marker dot at each end of the head of the T.

DESCRIPTION
Player accelerates down the ladder using single steps. On reaching the head of the T, transfers from linear steps to lateral steps. On coming out of the ladder player accelerates forward for 2-3 yards and then decelerates. Fig 1

KEY TEACHING POINTS
• Maintain correct running form / mechanics
• Use strong arm drive when transferring from linear to lateral steps
• Short steps when turning, do not cross the feet

SETS AND REPS
3 sets of 4 reps with 1 minute recovery between each set (2 moving to the left and 2 to the right).

VARIATION / PROGRESSIONS
• Start with a lateral run and upon reaching the end ladder, accelerate in a straight line forwards down the ladder. On reaching the end turn and accelerate back towards the starting line.
• Coach to stand 6-7 yards away from the head of the T. While the player is moving laterally through the ladder delivers a ball for the player to move forward to and return. Fig 2
• Mix and match previous quick feet ladder drills described earlier

SAQ TENNIS BOOK

http://www.saqinternational.com/saqr-tennis-book-training-and-conditioning-for-tennis.html