Cones are set randomly around the court. The player starts from the centre of the baseline and their goal is to touch each cone as fast as possible. Order can be random but player has to recover to the middle after each touch.
Modern tennis is based on speed and power. Players who are slow or can't make few consecutive sprints in a row without dropping quality of their shots won't have consistent good results. Only by performing specific fitness drills designed to improve speed, agility and anaerobic endurance, players will transform into athletes and their performance on the court will improve significantly. To make this drill more interesting, the coach can make a competition between players and set small penalties for losers.
Tennis demands a unique combination of endurance, power, agility, and flexibility. Physical preparation determines how long careers last and how players perform when it matters most.
Ecological dynamics is transforming tennis coaching. This constraints-led approach develops adaptable, creative players who can solve problems in competition, not just execute drilled patterns.
The one-handed backhand is becoming rare, but when executed well, it remains one of tennis's most elegant and effective shots. Is it a dying art or a tactical advantage?
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