Jul 08, 2016
SAQ bring you a collection of TENNIS specific workouts during Wimbledon week from our SAQ Tennis book.
Workout 05
(from the INNERVATION section of the tennis book)
DRILL - FAST FOOT LADDER - CROSSOVER
AIM
To develop speed, agility and change of direction in a more pressured and crowded area. To improve reaction time, peripheral vision, timing and concentration.
AREA, EQUIPMENT
Half a tennis court, indoor or outdoor area. Tennis racket, tennis ball. Place 4 ladders in a cross formation leaving a clear centre square of about 3 square yards. Place a marker dot 1 yard from the start of each ladder.
DESCRIPTION
Split the group into 4 and locate them at the start of each ladder. Simultaneously players accelerate down the ladder performing a single-step drill, on reaching the end of the ladder players accelerate across the centre square and join the end of the queue. Do not travel down this ladder.
KEY TEACHING POINTS
- Maintain correct running form, mechanics
- Keep the head and eyes up and be aware of other players particularly around the centre area
SETS AND REPS
3 sets of 6 reps with 1 minute recovery between each set.
VARIATION, PROGRESSIONS
- At the end of the first ladder sidestep to the right or left and join the appropriate adjacent ladder
- Vary the fast foot ladder drills performed down the first ladder
- Include a 360 degree turn in the centre square, this is effective for developing body and positional awareness
SAQ TENNIS BOOK
www.saqinternational.com/saqr-tennis-book-training-and-conditioning-for-tennis.html
