How to Improve Your Tennis Agility?


Tennis is a movement-based sport. Players must have the ability to get off to a fast start with the potent first step.

They must react to various shots and move fast while changing directions. Being nimble not only lets you get to the ball soon and better prepare for the next hit, but it also allows you to strike the ball with the appropriate balance. 

The following tennis agility exercises may perform while holding your racquet and should be completed with 100% effort. Concentrate on acceleration, movement speed, and deceleration. 

So get a partner and try these drills out – ideally before striking – to ensure you’ve got a thorough warm-up. The majority of gamers have trouble with this. Tennis players must be fast and agile to be successful. 

Tennis Players’ Requirements for Speed and Agility 

The speed with which a tennis player can reach the tennis ball gets referred to as speed.

Agility refers to a player’s ability to change direction fast while retaining strong balance and body control and not wasting time in the process. 

In tennis, players cannot sprint for more than 40 feet without stopping, changing direction, or changing speed.

The player who uses speed and agility on the court more effectively will have the upper hand. 

Agility Training On the Court 

The on-court agility workouts listed below are great compliments to your warm-up regimen. These metabolic workouts strengthen your body by simulating the actions of a live match.

You won’t have to make an extra trip to the gym since you can do them on the court before your next tournament or practise. 

The following steps must get included to boost speed and agility: 

1. Breaking/Deceleration drills: 

All good players have a decent and firm deceleration technique, which gives them an advantage over their opponents. 

You may be able to take off or accelerate swiftly, but if you can’t stop or decelerate quickly enough, your explosive force is useless.

To decelerate fast: the athlete must have the ability to absorb impact often through knee and hip flexion. 

2. Agility drills:  

Being agile implies one can smoothly and quickly slow down, speed up, and change directions as needed while keeping balance and control of your body. 

For new players and beginners, this might be hard. However, by performing these specialised drills, one might quickly see a difference in your mobility. 

3. Reactive drills:  

It’s critical to react swiftly and alter course at the last minute.

While agility exercises aid in changing directions and speed, particular drills get performed to respond quickly during a match. 

4. Forward or backward Z Drill 

Place eight cones on the court, two metres apart, as depicted.

Begin at the first cone, run forward to the second, around the 2nd cones, and sprint back to the third, and so on until you reach the last cone.

To begin, jog slowly and then repeat. Make careful you at both ends. 

5. Underhand Tennis Tiebreaker 

On the other side of the net, face your partner, both of you are in the service boxes.

To begin playing tennis, throw the ball underhand and into the service boxes.

After the ball has bounced once, try to collect it and toss it back as soon as possible, hoping to get your opponent out of position.

For this practise, have two balls on hand, perform 2-3 sets, and rest 1-2 minutes between sets. 

Tennis experts recommend the following workouts for improving agility. 

1. Rope skipping 

You can’t go wrong with skipping rope for the daily recreational player, hat it’s fundamental agility practise that many people overlook.

Knowing how to do this requires speed- it’s ideal for tennis since it involves synchronising time with your upper body and core training.

You have to do what we call chop steps in tennis, soccer, and basketball, the small steps to position for the approaching ball, and skipping rope is the best method to practise to accomplish that. 

2. Entrances and exits 

With our academy, we perform a lot of ladder drills with the kids and adults. In-and-out are one of the most common drills they use.

Begin by standing on the bottom left side of a ladder, with your back to the top.

Step out to the right side of the ladder with your right foot, then insert your left foot in the next rung, repeating the same on the other side.

Carry on in this zig-zag pattern to the top of the ladder. 

3. Lunge jumps 

Plyometric workouts are excellent for increasing agility. For jump lunges, start in a lunge posture with your right leg in front of you, then your left knee is on the floor.

Explode into the air and switch legs, landing in a lunge stance with your left leg in front this time.

You never want your knee to shadow out over your toe when you’re doing any genre of lunge exercise.

Make sure your front foot is far enough forward in the lunges your knee does not track over your foot.

If leaping is too much for your joints, remove the jumper and replace it with alternating backward lunges. 

4. Split-and-go 

Sprints are the focus of this workout. Starting in a tennis-like ready posture, you hit your split step and take off, running for about 10 feet before coming to a halt.

We do the same thing with cones. So you take three cones, one to your left, one in front of you, and one to your right, divide them,

go as quickly as you can to the one to your left, return to the centre, split, run as fast as you can to the one in the middle, and then repeat on the right side.


Your Game will be better with agility training: 

Tennis agility training assists in improving balance, coordination, explosiveness, and endurance in addition to speed.

You learn to move more effectively on the court when you concentrate on agility training.

Many agility exercises are easy to add to your training program, whether you’re on the court or in the gym because they mimic the sorts of movements necessary in a tennis match. 

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