Jul 04, 2016

SAQ bring you a collection of TENNIS specific workouts during Wimbledon week from our SAQ Tennis book.

Workout 03
(from the RUNNING FORM section of the SAQ Tennis book)

DRILL – RUNNING FORM – LATERAL STEP / SHUFFLE DEVELOPMENT

AIM
To develop efficient and economical lateral sidesteps and shuffle while receiving and returning a tennis ball.

AREA / EQUIPMENT
Half a tennis court, indoor or outdoor area (grid 13 yards in length). Tennis racket, tennis balls. Place 8 Micro  Hurdles side on, 1 yard apart and staggered laterally. Position a finish marker dot in the same pattern as the hurdles.

DESCRIPTION
Player 1 works inside the channel created by the hurdles, steps over each hurdle with one foot as he / she moves laterally down and across the channel. On stepping on the outside hurdle a ball is hit or thrown to them to be returned by a player 2 situated on that side. This action is also repeated on the opposite side with player 3. After receiving the ball players 2 and 3 walk backwards into position ready for the next time player 1 steps over the outside hurdle. See Fig A

KEY TEACHING POINTS
• Bring the knee up 45º over the hurdle
• Do not ‘overstride’ across the hurdle
• Maintain correct arm mechanics / strong arm drive
• Keep the hips square
• Do not sink into the hips

SETS AND REPS
2 sets of 3 reps with a walk-back recovery between reps and 2 minutes between sets.

VARIATION / PROGRESSIONS
• Perform the drill backwards

SAQ TENNIS BOOK

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