Tennis: Balanced Base

Player stands next to the ladder. Player alternates legs while stepping in and out of the ladder. This drill is a great exercise to improve speed and agility of the tennis player.

• Set up 2 hurdles slightly wider than shoulder width apart. 
• Player performs crossover jumps with left leg.
• Player jumps between the hurdles with right leg and lands on left leg outside the hurdles.
• Player keep balance on left leg. Right leg is always the leg between the two hurdles. 

Players are effectively playing a game of touch-doubles, so the ball is fed in and the point played out within the service boxes, with the tramlines being out.

Players must use touch and feel as no pace or power can be use to win the point. They can volley and the ball is allowed to bounce as in normal tennis.

However, each player only has to look after their own service box quarter. Balls which land in their zone are the only ones they are responsible for retrieving. If they so wish, they can poach and intercept balls in the other players' box, but the player next to them is not going to cover their back and switch sides as in normal doubles.

Player stands close to the wall on the balance platform. Player throws medicine ball off the ground into the wall. Player tries to keep balance all the time. This exercise is a great tool to improve many physical skills at the same time. Player can work on balance, strength and power during the warm up time.