Fitness: speed

Players will find a line on the court and stand to the side of it. Players will start out on 1 leg and hop side to side as fast as they can.

This drill you will need 2 small poles as shown in the video. Players will jump side to side over a pole, when the coach says "switch" the player will hop across to the other pole and continue to jump side to side.

Players will find a straight line on the court. With 1 foot infront and the the other foot behind the line. Players will switch foot position as quick as possible and continue this for 30 seconds.

The player performs high knees over the cone. Pattern includes 3 steps on the right side and 3 steps on the left side of the cone.

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.

This exercise is all about getting deep lines of support, speed onto the ball, warming up the entire body, and getting fit for rugby - in this one we're doing lots and achieving more than your players may realize. Using cones, mark out a box - size depends on your coaching goals. Have 4 passing units, 1 on each side of the box. Decide on the numbers that you would like in each unit, depends on the number of players at training and your goals for the training session. Give the first player in one of the units a ball, and the last player in the opposite facing unit a ball. The ball carrier starts on their feet, but the rest of the unit starts laying down on the ground. They can only get up to receive the ball when the ball carrier (who will be passing the ball to them) has advanced 1 meter. When the ball gets to the end of the line, the last receiver passes to the first receiver in the line closest to them. The units that have just finished should quickly change place to that the first runner is different each time, they should set and get ready to go again. Keep the action going.

The players will jump (2 footed) as far as they can forward, left, back and right. They will continue this for 45 seconds.

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.

Run shuttles between the half court line and the baseline;Speed of running depends on level of work required and time in the session - jog if it is for a warmup, raise to 75 % to 100 % if it is for a fitness test.

Players will bend at the knee and grab their foot to perform a quad stretch. From that position the player will reach up with the other arm. With the other foot the player will go up onto their toes.

Baseline to far baseline and back.

Squat using proper technique, so that the knee joint is at a right angle. One the squat has been completed, the player will rotate and face the other way where they will squat again.

The player will start with their feet just further than shoulder width apart. Staying facing the same way the player will lean to one side by bending the knee, and keeping the other leg straight.

Players will perform high knees over the width of the court.