Jul 04, 2016
SAQ bring you a collection of TENNIS specific workouts during Wimbledon week from our SAQ Tennis book.
Workout 04
(from the RUNNING FORM section of the tennis book)
DRILL – RUNNING FORM – HURDLE MIRROR DRILLS
AIM
To improve the performance of mechanics under pressure. To improve random agility, dynamic balance and co-ordination.
AREA / EQUIPMENT
Half a tennis court, indoor or outdoor area (grid 13 yards in length). Tennis racket, tennis balls. Mark out a grid with 2 lines of 8 hurdles, with 2 feet between each hurdle and 2 yards between each line of hurdles.
DESCRIPTION
Players face each other while performing mechanics drills up and down the lines of hurdles. One player initiates the movements while the partner attempts to mirror those movements. Player can perform both lateral and linear mirror drills. Fig A
KEY TEACHING POINTS
• Stay focused on your partner
• The player mirroring should try to anticipate the lead player’s movements
• Maintain correct arm mechanics while holding racket
SETS AND REPS
Each player performs 3 sets of 30 second work periods. Ensure 30 seconds recovery between each work period.
VARIATION / PROGRESSIONS
• Players to perform drill while controlling tennis ball with their racket
• Lateral drills performed as above, players to work in pairs with only 2 hurdles per player, effective for improving short-stepping, lateral steps used pre ball strike. Fig B
SAQ TENNIS BOOK
http://www.saqinternational.com/saqr-tennis-book-training-and-conditioning-for-tennis.html