One mistake that tennis players make is they spend all of their time practicing their swing and don’t concentrate enough on the feet. To be a complete tennis player there must be a lot of time spent working on the feet to increase the player’s agility. These are some easy drills that can increase the agility of a tennis player.
The first drill that can be used to increase a tennis player’s agility is basic sprints. Get two traffic cones and put them about 10 to 20 meters apart. Start from one cone and then sprint to the second cone. When you return to the original cone jog instead of sprint. This drill will not only help with stamina but the change from sprinting to jogging will help their first step explosion as well.
Hollow sprints are similar to basic sprints there is just a longer distance and more swapping between sprinting and jogging. Get five traffic cones and set them in intervals of 30 meters. Sprint from the first cone to the second, then jog to the third cone, sprint to the fourth cone and then jog to the fifth cone. Walk back to the first cone and do it all over again.
Another form of sprinting that will help a tennis player’s agility is sprinting uphill. Try to find a hill with a slight incline (about 30 degrees). Don’t try to sprint too long of a distance. Keep the sprints to about 10 to 15 meters and rest in between sets and reps.
Another cone drill requires lining about 6 to 8 cones in a straight line with about 1 meter apart from each other. Then run and weave through the cones. At the end of the line turn around and weave back through the cones.
There are also many ladder agility drills that will help increase the stamina of a tennis player. These drills require a rope ladder, or something similar to a rope ladder, that can be laid on the ground for the player to step into the different sections of the ladder.
For the in and out drill start at one side of the rope ladder with the rope ladder stretching out in front of you. With your left foot step inside the first rung of the ladder and then do the same with your right foot. Then with your left food step outside of the second rung in the ladder and again do the same with the right foot. Step back inside the rope ladder for the next rung, outside the ladder for the next and continue to rotate until the entire ladder is completed.
Next stand with the rope ladder stretching out to the side of your body. Start on one side of the rope ladder, use your right foot to side step into the first rung of the ladder. Then side step with your left foot into the same rung. Continue to down the ladder by stepping into the rung with your right foot first and then your left foot joining your right foot in the same rung.
A slightly different version of this drill is to start with the rope ladder stretching to the side again. This time side step with the right foot into the first rung but then take the left foot and skip the first rung, cross behind the right foot and step into the second rung with the left foot. Once again do this until the entire distance of the rope ladder is complete.