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Tennis: Decelerate and turn

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Fasten a resistance band to the net post.

Walk out until it is stretched as far as possible.

Accelerate in towards the net but before the player reaches the net they need to decelerate and turn to run back out.

COACHING POINTS

Make sure they do not turn until they are nearly at a stop to avoid twisting the knee and putting themselves at risk for injury. This is important for when they are turning out of a shot.
Use little steps to decelerate.
Accelerate hard once they have turned.
Use free arm for drive.

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OFTEN USED WITH...

Diagonal shuttles:

Start on one side of the baseline.

Cross feet shuttles moving diagonally forward and to the other side.

Push off from the outside foot and straight into the next diagonal shuttle.

Agility & Fitness

Controlled left leg:

3 cones are set behind the player. The player then takes one ball and using their left leg jumps back and places the ball on the cone. The player quickly recovers back and repeats this action for the other cones.

Agility & Fitness

Drop And Run:

The player stands in one corner of the court, with the coach on the opposite side of the baseline.

The coach drops the ball from shoulder height and the player must sprint across the baseline and hit the ball, before returning to their starting position.

Movement

Forehand recovery with resistance band:

Tie a knot in a resistance band so that there is a hoop at one end big enough to fit around a person.

Fasten the resistance band to the net post. Have a player stand in the loop.

Walk out until it is stretched.

Player side lunges towards the net post, sideskips out and pushes off the outside foot before returning back to the starting position.

Agility & Fitness

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