Hello guys and good morning. Today we are going to show you some speed
ladder exercises that you can do with your athletes. Alexander is going to perform them and I’m
going to give you some information about the drill, how they are called and what they are
for and so forth so you have an understanding of what you are doing and you can emulate
that with your athletes at home. Ok? Here we go. First exercise we are going to do is the Fast
Feet forward and reverse. Alexander is going to demonstrate. We are going to do it so that each leg and
each square as fast as possible going through the ladder. So you are going to do it forward and you
are going to do the same thing in reverse. That’s good. So after you do that you take a little break,
10 – 20 seconds, and then you want to make sure you start with the other leg. So you on the first time if you started with
the right leg, second time you want to start with the left leg. That’s it. When you do the reverse part make sure the
upper body leans forward so you don’t fall back if you are going really fast. Ok? It’s just a quick pointer and the exercise
is very good for the quick step sequence moving forward or if you have to hit an overhead
and need quick feet – that’s the reason why we would do this exercise. Ok, next we are going to have the Lateral
Fast Feet. So you are facing sideways as Alexander does
and same thing: you want to hit the squares really quickly. This basically emulates your footwork when
you move along the baseline. Same thing here, you can take a little break
in between and then you turn around and do it the other way. Just make sure that the hips stay square. So you always want to make sure the hips are
square and there is no hip rotation in the movement. Also, if you are a beginner it is fine if
you are looking down to the ground to see the squares. As a beginner that’s fine. Since in tennis
you look forward while moving you eventually want to get to you looking forward while moving
through the speed ladder. That would be level 2. For level 3 we move through the speed ladder
looking forward or while looking at the coach tracking an object. That would be level 3, the professional level
because that’s what you have to do on the tennis court. You have to move forward, backwards, sideways
while tracking an opponent and the tennis ball. So that’s what you want to eventually emulate
when you are doing the speed ladder exercises. Ok, next one we have the Jump Over Fast Feet. We are going to do that first. So you jump over…no, no. Ok? So you jump over the 1st square and then
you move back. We are doing it later on a little bit slower. It’s a great exercise for the 1st step sequence
when you have to rush forward or if you play serve and volley…things of that nature. So you want to make sure you do it leading
with the right side first. If you have done that then you come back and
you do it with the left foot first. So you always want to make sure you do it
on both sides so that you are equally fast in the starting sequence. That’s it. Very good. You can also do these drills while holding
a tennis racquet because that’s what you are actually doing in the sport. Of course, if you are involved with other
sports, where you don’t hold anything in your hands you also want to make sure that the
upper body mechanics are insync with lower body mechanics but since in the sport of tennis
we are holding a tennis racquet upper body mechanics become less important. They are rather secondary and so when you
are doing the exercises you can kind of neglect what happens with the upper body since you
are holding a racquet in your hand. Ok, next exercise we are going to do the Slalom. So basically it’s a good thing if you set
up the speed ladder in the double’s alley and you are basically moving sideways as Alexander
does here. And you want to make sure you jump over the
sidelines just as a visual quo. And you always want to make sure you push
off with the outside leg. That’s very important in this drill. This drill is really great to also improve
dynamic stability cause you are on one leg, gotta stick the landing, control the body
and push off to the other side and you have to do that again. Again, those are things you would be doing
on the tennis court. That’s why it’s really great to do it as a
speed ladder drill…to emulate the movement patterns that you encounter on the tennis
court. Ok, next we are going to show you the T-Agility Drill as we have a T pattern on the court. So we have 2 green agility rings in the center
of the court, which is where we initiate the split step. Then we have the purple rings on the outside
extension of the sideline and the blue rings right here in front. So, how we are going to do the drill is to
initiate the drill we are going to split step into the green rings. Then we move in sidestep as fast as we can
to the purple side. Then we jump in, stick the landing. It’s very
important to be on one leg, stick the landing and push off to the other side. It’s very important because we take advantage
this way of the stretch-shortening cycle. You can think of as a spring. So you jump in, the spring goes down and then
you push off and the spring expands propelling you to the other side. So you actually have a burst of energy propelling
you to the other side. That’s why we want to do the stick landing
on one leg, jump in jump out. So do not have 2 feet on the ground when you
change direction. And Alexander is going to demonstrate it for
us. One time he does it slowly and then we are
going to do it at maximum speed. Ok, here we go. Ok, now. Slowly. In sidestep fashion jump in one leg, jump
out, sidestep to the other side. Jump in left foot, jump out then forward sprint. Both legs in, backpedal, and once you are
past the baseline it’s done. Ok. So, next we are going to do it at full speed. So, here we go. That’s the way to work! Come on, come on! Good. As you can see, the agility rings are
a great teaching cue because they don’t allow the athlete to cheat. Ok, next we are going to have the H-Drill
because we have the movement pattern of an H. So, you split-step in the center of the baseline
to initiate the drill. Then you move via sidestep along the baseline.
Split-step again, sprint forward, split-step in the blue rings. Sprint to the yellow ring, left foot sticks
the landing, sprint to the other yellow ring, the right foot sticks the landing. Sprint back and backpedal all the way to the
back. So, this is an all-court agility drill that
is great for tennis players because we really mimic the movement mechanics you would see
on the tennis court. Ok, so we are going to initiate the drill
the split-steps occur. Ok? So here we go. Whenever you are ready! In. Good, good, good, good. Stick it, good! That’s it. Stick it, good. Sprint, sprint, stick with
the left. No, was the wrong foot. And backpedal. Ok. 15 seconds. In today’s session we want to introduce
you to on-court tennis drill that aims at improving the inside-out forehand, lateral
movement on the court and also court awareness, depending on where you are hitting a shot. So stay with us and Alexander is going to
demonstrate the drills for us. First I’m going to show you how the setup
for the drill works, where you need to put the cones and what you need to pay attention
to and while the drill is going on I will also explain what’s important, why we are
doing it and the benefits associated with this drill. We hope you stay with us and enjoy. Ok, this is how the drill is setup. We basically have two target areas you can
setup with the cones. One is here at the corner end where we hit
the groundstroke down the line and then over here we have the target area for the backhand
cross-court or the inside-out forehand cross-court depending on which ball is coming. This will be the neutral zone that Alexander
needs to return to in order to be ready for the next shot depending on where the opponent
is going to hit the ball. So this will be the neutral zone here where
we have the orange ring, which is important for court awareness after you hit the groundstroke
down the line. Now, one thing I want to point out regarding
the footwork for the inside-out forehand is the following: The way we do it is that we are moving in
sidestep fashion this way. Then we are doing a posterior cross-over and then we step into
the ball all the way. Now, I’m aware that Nadal has a different
technique, which is also ok, and both techniques have their advantages and disadvantages. For example, Nadal moves this way backwards.
Quick steps and then hits the shot. Now, this way, when you move backwards this
way, it is more difficult to maintain dynamic stability. When you go really really fast it’s more
difficult Nadal’s way than our way because during our way the base of support is wider
so are more stable during the movement. So, you are more stable this way and you can
load on the right leg, or the posterior leg so to speak, to then rotate in and follow
through the action. That’s the reason why we move laterally,
then do the posterior cross-over and then hit fully through the shot instead of moving
backwards with fast steps and hitting this way. Now, when you move backwards quickly like
Nadal does it the advantage is that you can fine-tune your movement and the distance to
the ball but the disadvantage is that it is much more difficult to stable during the shot
or while you are moving this way. I hope you find that information useful and
can make your decision on how you want to move for the inside-out forehand. So first ball to the forehand side, good,
second ball you feet to the backhand side, middle, third ball again to the forehand side
and now again towards the middle cone there for the inside-out forehand. And again. Bravo. Afterwards, after you hit the four balls you
want to give him 20 seconds rest because that’s what we mimic during a match, where, after
each point, we get 20 seconds rest. If you work with beginners you might give
them a little longer rest period so that they can recover and still be able to maintain
the drill in perfect form. Well, that’s it again for today’s episode.
As usual, opinions can differ. What’s your point of view? Let us know below
in the comment section. A brand new episode will be available next
Sunday. So make sure you don’t miss it and subscribe! In the meantime I recommend you watch some
of the previous episodes – you should really watch them all! If you like what you saw tell your friends
– I’m sure they will appreciate it. I’m Philipp Halfmann, Thank you for watching
and Auf Wiedersehen!

Tagged : # # # # # # # # # # # # # # # # # # # # # # # # # # # # # #

Dennis Veasley

35 thoughts on “Tennis Footwork Drills | Tennis Conditioning”

  1. Thank you for your precious advices. I would like to ask you how to adapt those exercices to 6yo beginer? or is there special foot drill conditionning at this age ? Best Regards.

  2. Well structured lesson! I will definitely implement it. I esp liked your explanation about inside out Forehand. Makes sense. Good luck!

  3. great work…absolutely spot on.
    would be really helpful if you can make a video about different footwork zones(step out, rhythm steps, crossover steps etc) and help in the progression of the drills from there.

  4. like the excersizes, but the upper body mechanics are very important, because if you do these excersizes with the not (optimal or at least close to) upper body mechanics you will notice that your not getting any better at tennis. It will mess with your balance and will throw your power and balance all over the place. Federer isn't a 20 GS champ by chance.

  5. Thanks … I am a 2.5 with a 1.26(pathetic!) score on tennisleaguestats.com My 3.5 husband is frustrated trying to help me improve…we want to get better as a 6.0 USTA Mixed Doubles team…Thanks for your videos…GO SIMONA & DOMINIC in PARIS!

  6. Very good drills – but would be nice to have some of the ladder exercises done in slow motion. Some of them are a bit harder to follow! 🙂

  7. Great video👍 and very well explained! I never thought about moving backwards in ladder drills, thank you for your contribution to my coaching experience ☺️🎾

Leave a Reply

Your email address will not be published. Required fields are marked *