Description

Tennis-Specific Conditioning Drills

These drills focus on speed, agility, endurance, and explosiveness—all
essential for tennis performance.

1. Suicide Sprints – Sprint from the baseline to
   the service line, back, then to the net, back, then to the opposite
   baseline. Repeat 3–5 times.
2. Lateral Cone Shuffles – Set up cones 5 feet apart,
   shuffle side to side without crossing feet. Mimics lateral movement in
   rallies.
3. Figure 8 Footwork – Place two cones near the
   service line and baseline. Players weave in a figure 8 around them,
   staying low and quick.
4. Reaction Ball Drops – Coach drops a ball from waist
   height, and the player must sprint and catch it before it bounces twice.
   Great for reflexes.
5. Serve & Sprint – Serve, then sprint forward for
   a simulated approach shot, recover to the baseline, repeat. Builds
   explosiveness.
6. Jump Rope Intervals – 30 seconds of fast jumping, 15
   seconds rest, repeat for 3-5 minutes. Improves endurance and foot speed.
7. Medicine Ball Slams – Slam a medicine ball into the
   ground, then sprint to the net and back. Strengthens core and explosive
   movement.
8. Shadow Swing Drill – Move around the court
   mimicking different strokes with proper footwork at game speed. No ball
   needed.
9. Ladder Drills – Quick feet through an agility
   ladder using various patterns (single step, lateral shuffle, in-and-out).
   Enhances foot speed.
10. Endurance Rally Challenge – Players rally continuously for
    2-3 minutes without stopping, focusing on consistency and movement.

These drills keep players in peak shape while reinforcing tennis-specific
movement!