Home Healthy Lifestyle 6-step agility training for tennis players

6-step agility training for tennis players


A A tennis player’s ability to start, stop, and quickly change direction all depends on agility. Excellent in engaging fast movements muscle fibers twitch rapidly is everything for a tennis player, explain Nate Bolling, coach and content director and community manager at tennis training company PlayYourCourt.

“In tennis we have a split, when we predict the ball coming and you are entering a sporting facility. And from there, it’s about agility, the shot out of agility and the ability to change direction quickly, ”said Bolling. The skills required for tennis can also come in handy whether you’re playing soccer, boxing or even just chasing your kids.

Scott BaxterPlayYourCourt CEO and Founder, added that agility is power.

“A big part of the CrossFit community is functional mobility and lots of agility exercises,” says Baxter. “When you increase agility, you build strength and when you build strength, a lot of things in your everyday life will be easier from picking up your kids to lifting a bag of dog food. trunk until picking something heavy off the top shelf. “

Whether you are a tennis player or not, Bolling and Baxter’s favorite workouts are meant to improve your agility on and off the pitch.

The best agility workouts, according to tennis experts

1. Jump rope

“For everyday entertainers, you can’t make a mistake in jumping rope,” Bolling said, adding that this is a simple agility exercise that people often take for granted. “Jumping rope requires agility and it’s really great for tennis because you are coordinating time with the upper body. [and] There is some core involved, ”he said. “In tennis, soccer and basketball, you have to do what we call chopping, these little steps to position the ball and jump rope is a great way to do it. [train to] do that.”

This skipping exercise is sure to help your heart pump blood:

In the meantime, you will have no trouble.

2. Jumping around

Plyometric exercises Very good for agility. For the lunge jump, start in a sagging position with your right leg in front and your left knee touching the floor. This time fly into the air and switch your leg to land in a sagging position with your left leg in front. “Whenever you do any kind of lunge, you never want your knees to be on your toes,” Baxter said. “When you are doing a leg shake, make sure your forefoot is far enough forward so that your knees don’t slide over your feet.” While you won’t get the same plyometric benefits, Baxter says you can get rid of the jump and only do the alternating kickback if the jump too affects your joints.

Note: The following movements are best done with a ladder and cone.

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3. Inside and out

“We do a lot of drills with our academy, with kids and adults,” Bolling said. One of the main drills they do is inside and out. Start standing at the bottom left of the ladder opposite the top of the ladder. Quickly place your right foot on the ladder, followed by the left foot, then step out to the right side of the ladder with your right foot and then place your left foot on the next step, doing the same as before but on the opposite side . Continue this zig-zag motion up the ladder.

4. Mix the side

Another ladder move that Bolling recommends is the side-shuffle. Start standing inside of the last ladder facing the right side of the ladder. Step your left foot sideways onto the next ladder, followed by your right foot. Quickly resume this movement as you move up the ladder. Also, “you can ignore everything [rung] So you’re working to cover more ground, ”says Bolling.

5. Side cone

“What you want is the ability to get low in tennis and cone [training] will let you do just that, ”said Bolling. When making side cones, start with two nearby cones on the ground, one on the sides. The goal is to get low and touch each cone. If you have a friend to help, they may yell left or right to let you know which cone you should go to and also tell you which hand to reach. You can also alternate the clutch and hand if you do it yourself.

6. Split-and-go

This exercise is all about sprinting. “Start in a position that gets ready to play tennis, you take a split and take off, you can run 10 feet and then you stop,” Bolling said. “We also do that with cones. So you just take three cones, one on the left, one in front of you and one in front of you, and you separate, you go as fast as you can to the cone on the left, back to the center. , detach, go as fast as you can with the one in the middle, then repeat and do the same thing on the right side. “

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