🎾 10 Speed And Agility Drills¶
Giới Thiệu¶
10 Speed And Agility Drills — tài liệu 14 trang từ thư viện sách tennis.
Chủ đề chính: Huấn luyện, Agility, Thể lực, Speed, Lob, Coach
Tóm tắt nội dung (trích từ tài liệu gốc): Global Sports Coaching The Global Website for Tennis Professionals and Enthusiasts! In this eBook you will find 10 speed and agility drills that are specifically designed for tennis players. All of these drills can be performed on the tennis court during one of your fitness sessions. Be sure to check out the Global Sports Coaching website for hundreds more tennis specific fitness exercises and drills. 10 Speed and Agility Training Drills for Tennis Players 1. Sprint, Side-shuffle and Back-peddle 2. 4 Cone Sprinting 3. 3 Line Agility Test 4. Figure 8 Sprinting 5. The "T" Agility Test 6. Cone ca
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Nội Dung Gốc (Tiếng Anh)¶
Global Sports Coaching
The Global Website for Tennis Professionals and Enthusiasts!
In this eBook you will find 10 speed and agility drills that are specifically designed for
tennis players. All of these drills can be performed on the tennis court during one of your
fitness sessions. Be sure to check out the Global Sports Coaching website for hundreds
more tennis specific fitness exercises and drills.
10 Speed and Agility Training Drills for Tennis Players
1. Sprint, Side-shuffle and Back-peddle
2. 4 Cone Sprinting
3. 3 Line Agility Test
4. Figure 8 Sprinting
5. The "T" Agility Test
6. Cone calling (by color or number)
7. 6 point agility drill
8. Fan Drill
9. Shuttle Runs
10. Stand and Chase (catch me if you can!)
We hope that you enjoy these drills and you will find over 300 more tennis and fitness
drills on our Global Sports Coaching website.
You may send this Free eBook to your friends or include in your ezines and newsletters.
By David Horne
Global Sports Coaching Team
www.globalsportscoaching.com
www.globalsportscoaching.com 1
Fitness Component: Agility
Drill Name: Sprint, Side-shuffle and Back-peddle 1
Athlete Level:
Intermediate - Advanced
3 Purpose:
2 Speed over a short distance
4 Side-stepping
Back-peddling
Finish Change of direction
Explosive starts
1 Acceleration
Start Speed test
Sprint Equipment Required:
Back Peddle
Side Shuffle 4 cones
Stop watch
Tape measure
Directions:
This agility drill combines short sprinting, a
side-shuffle and back peddling around four
cones.
1 = Sprint
2 = Side shuffle
3 = Sprint
4 = Back peddle
Coaching Notes:
The distance between each cone should
be 10 metres.
Encourage the athlete to take short steps
and accelerate after each turn.
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Fitness Component: Agility 2
Drill Name: 4 Cone Sprinting
Athlete Level:
2
3 Intermediate - Advanced
Start Purpose:
4 1 Speed
Change of direction
Finish Explosive starts
Acceleration
Equipment Required:
4 cones
Stop watch
Tape measure
Directions:
This drill involves the athlete:
(1) Sprinting forward to cone #2
(2) Rounding the cone
(3) And returning to cone #1
(4) Repeat with cones #3 and #4.
Sprint
Coaching Notes:
This drill involves quick changes of direction.
Encourage the athlete to take short steps and
accelerate after each turn.
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Fitness Component: Agility and Speed
3
Drill Name: 3 Line Agility Test
Athlete Level:
All levels
3 1 2 Purpose:
Start 1 Speed over a short distance
2 Recovery step
Explosive starts
3 Mobility
Finish Agility
Equipment Required:
Three marked lines with tape or chalk.
Or use the lines of the tennis court � Centre,
singles, singles, centre
Directions:
Set up a 15 yard course, with equal 5 yard
increments.
Centre line = 1
Right line = 2
Left line = 3
Sprint The athlete will straddle line 1 in a three
point stance.
The athlete will then turn and run towards
line 2.
Coaching Notes: From here the athlete will turn and run
towards line 3.
Remember to complete this drill in both directions. That
is, perform one repetition going to the right and then the From here the athlete then sprints through
next repetition running towards the left first. the centre line.
Try to perform this drill on the tennis court if possible so Their time is recorded when they leave
you can see how the player moves on that specific line 1 and stops when they run back
surface. through line 1.
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Fitness Component: Agility and Speed 4
Drill Name: Figure 8 Sprinting
Athlete Level:
54
Intermediate - Advanced
6 3
Purpose:
7 2
Speed
8 1 Change of direction
Explosive starts
Finish Start Pre-season test
Recovery
Sprint Acceleration
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Equipment Required:
5 cones
Stop watch
Directions:
This agility drill involves very short bursts of
speed followed by sudden changes in direction
and is one of the best in simulating the
movements on a tennis court.
From the start position, the athlete will sprint to
the centre cone, go around it and then sprint to
cone 2. This is repeated for all 4 cones
rounding the centre cone after each outside
cone.
This is a good drill when you have 4-6 athletes
as each athlete can recover while waiting in
line for their next turn.
Coaching Notes:
Encourage the athletes to stay low to the ground,
round the cone and not jump over it, and to exert
maximal effort right through until the end.
If the athletes fatigue quickly, then they will just be
going through the drill without the emphasis being
placed on the speed component of completing the
drill.
Reduce the number of repetitions once the athlete
slows down significantly.
5
Fitness Component: Agility and Speed
Drill Name: The "T" Agility Test 5
Athlete Level:
Intermediate - Advanced
Purpose:
Speed
Change of directions
C B D Explosive starts
Mobility
Used as a test
Equipment Required:
4 cones
Tape measure
A Directions:
Start Finish Place markers on the ground in the shape of a
"T". You can also draw with non-marking
Sprint chalk on hard court.
Coaching Notes: The player will start at point A and sprint to
point B.
Distance from point A to point B is 10 metres
Distance from point B to point C is 5 metres From point B they will then sprint to point
Distance from point C to point D is 10 metres C.
This is a great agility test to complete every six weeks From point C they will sprint to point D.
to see the progress being made by your players.
From point D they will sprint to point B.
From point B they will sprint to point A.
Touch each cone with your hand and then
accelerate to the next marker.
The time starts when their hand leaves the
first cone A, and stops once they have
completed the course and returned back to
cone A.
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Fitness Component: Agility
Drill Name: Cone Calling (by color or number) 6
Athlete Level:
All levels
Purpose:
This trains the athlete to respond to audible
calls and make quick decisions.
They will be working on multiple-directional
changes and improving reaction times.
Equipment Required:
Tennis court or marked area
6 � 8 cones of different color
Coach Directions:
Sprint Place 6 cones in a designated area in
random order.
Coaching Notes:
Each cone should be a different color or
You can set up several circuits and have multiple have a number identifying it. If you do not
athletes perform this drill at the same time. have different color cones then place a
Wait until the athlete reaches the cone before calling number on the side of each cone or place
the next cone. a small flag with a number on it inside the
Encourage the athlete top touch each cone with their top opening of the cone.
hand prior to taking off for the next cone.
For 20 seconds the coach will call out
different color cones from which the
athlete must sprint to that cone.
The coach may call out a series of cones,
i.e. 3 or 4 cones at one time.
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Fitness Component: Agility 7
Drill Name: 6 Point Agility Drill
Athlete Level:
Intermediate � Advanced
Purpose:
Forward speed
Side-stepping
Back-peddling
Change of direction
5 3 4 Footwork
Functional training
Balance
Explosive starts
Equipment Required:
2 1 6 cones
Stop watch
Finish Start Directions:
Sprint This is a great drill I designed based on the
specific movements during a typical point.
Coaching Notes:
As you can see this drill simulates the player moving They key with this drill is that is involves
multiple directional changes.
forward for a short ball to the forehand and back hand
sides. Then a short sprint to retrieve a drop shot. Sprint to cone 1 and return
Sprint to cone 2 and return
Followed by side-stepping at the net. Finally back- Sprint to cone 3
peddling simulating the movement to retrieve a lob. Side-step from cone 3 to cone 4
Side-step from cone 4 to cone 5
Have your athletes perform this drill without a racquet in Side-step from cone 5 to cone 3
hand and then progress to feeding balls in the same Back peddle from cone 3 back to the
sequence.
starting position
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Fitness Component: Speed 8
Drill Name: Fan Drill (used for the ITN number test)
Athlete Level:
All levels
Use only as a speed test for Intermediate -
Advanced levels.
Purpose:
Speed
Agility
Mobility
Explosive starts
3 Equipment Required:
4 2 5 tennis balls
Tennis court
5 Start / Finish 1 Tennis racquet
Sprint Directions:
Coaching Notes: This drill can be performed on the tennis
court and is a good test to measure
The stop watch begins as the athlete leaves the centre performance of speed over time.
mark and it stops as he places the last ball on the
racquet. The athlete running first will start at the
Record the fastest time for future reference. centre mark on the baseline.
This a test commonly used for the ITN number test.
Have the athlete place their tennis racquet
on this mark as this is where they will
place each ball upon retrieving it.
Set up the balls as shown in the diagram
below.
The goal is for the athlete to retrieve all
five tennis balls returning them to the
racquet in the fastest time possible.
To place more emphasis on the speed
component, allow the athlete to sprint to
the ball, pick it up, and sprint back.
Other variations involve side-stepping,
back peddling and so fourth, however, we
want to focus on the speed part as much
as possible.
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Fitness Component: Speed 9
Drill Name: Shuttle Runs
Athlete Level:
Intermediate - Advanced
Purpose:
Speed over varying distances
Agility
Explosive starts
Fitness
Recovery
1 Equipment Required:
2 Tennis court
3 Whistle
4
5 Stop watch
6
7 Directions:
8
This speed drill also involves using the lines
on the tennis court.
Start on the outside of the doubles line.
Sprint forwards Have all athletes start by lining up along
the doubles line at arm's length apart.
Upon command, all runners will sprint to
every line and then return to the starting
doubles line.
Coaching Notes: Sprint and return to every line across the
court.
This is a great drill as it involves a series of short sprints
and change of direction. The drill is finished once the athlete has
It combines both the speed and agility components. run to every line and back.
Encourage all athletes throughout the sprint. They must touch each line with their hand
before returning.
Each athlete must touch every line.
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Fitness Component: Explosive starts and Power 10
Drill Name: Stand and Chase (catch me if you can!)
Purpose:
Reaction speed
Reflexes
Explosive start
Equipment Required:
Tennis court or marked lines
Directions:
This drill can be performed with several players
at one time.
One player from each pair will start on the
baseline. The second player will start at the
back fence.
Upon the coach's call of "Go" both players will
take off sprinting towards the net.
The second player must try and catch the first
player before they reach the service line or the
designated end line (cones).
Use the various starting positions to add variety
and increase the difficulty of the drill.
Back fence Coaching Notes:
This reaction drill also involves the speed
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You can include other variations of starting
positions as follows:
Standing and facing the net as described
above.
Player starts by kneeling.
Player starts in three point stance.
Player stands with eyes closed and reacts upon
the coach's verbal call of "Go".
Player starts off laying face down on ground
with hands out to side.
11
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