Fitness /  Foundation Speed/Agility Session 1

  • Ladder Drills: Single step

    • Description:

      -Begin with 5-10min light cardio/mobility warm-up
      -Concentrate on speed of feet, while staying fluid and relaxed

    • Exercise Notes:3 sets of 6 reps through ladder, jogging back to start after each rep. Take 1min rest between sets

    • Minutes on exercise:4:00

  • Ladder Drills: Double step

    • Description:

      Maintain speed and fluidity, switching lead foot for each rep

    • Exercise Notes:3 sets of 6 reps through ladder, jogging back to start after each rep. Take 1min rest between sets

    • Minutes on exercise:4:00

  • Racket touch drill

    • Description:

      Focus on explosive speed to and from the racket, keeping footwork light and fluid

    • Exercise Notes:5 sets of 4 reps into back corners, followed by 5 sets of 4 reps into front corners. Take 1min rest between sets

    • Minutes on exercise:12:00