Agility Ladder – One on each Rung Forwards plus a Sideways Sprint

Tennis Gator Fitness and Regeneration

The player runs forwards through the ladder stepping once between each rung. The player side steps back outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal:  This drill is designed to work on coordination, agility and speed.

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Agility Ladder – Two on each Rung Forwards plus a Sideways Sprint

Tennis Gator Fitness and Regeneration

The player runs forwards through the ladder stepping twice between each rung. The player side steps back to the starting position outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed to work on coordination, agility and speed. Load and Reps: This exercise is …

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Agility Ladder – Two in and Two out on each Rung Sideways plus a Forwards Sprint

Tennis Gator Fitness and Regeneration

The player runs sideways through the ladder stepping twice in and twice out between each rung. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed to work on coordination, agility and speed. Load and Reps: This exercise is …

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Agility Ladder – Two in and Alternating one out Left and Right plus a Forwards Sprint

Tennis Gator Fitness and Regeneration

The player runs forwards through the ladder stepping twice between each rung and once outside the rungs, one time to the left and one time to the right. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes.   Training goal: This drill is designed …

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Agility Ladder – Twisting Jumps Through the Ladder plus a Forwards Sprint

Tennis Gator Fitness and Regeneration

The player jumps twisting through the ladder. He/she alternates between landing with one foot in the ladder and the other outside and with forwards through the ladder stepping twice between each rung and once outside the rungs, one time to the left and one time to the right. The player sprints back forwards outside the ladder. The player should try …

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Agility Ladder – Jumps: In and Out plus a Forwards Sprint

Tennis Gator Fitness and Regeneration

The player jumps forwards through the ladder alternating landing with both feet in and out of the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed to work on coordination, agility and speed. Load and Reps: This …

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Agility Ladder – Stepping in and out of the Ladder with the One Foot

Tennis Gator Fitness and Regeneration

The player runs forwards through the ladder stepping in and out of the ladder with one foot. The other foot remains outside the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed to work on coordination, agility …

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Skillful Feet: The Agility Ladder

Tennis Gator Fitness and Regeneration

The agility ladder is a “must have” in training. Even just walking through the ladder normally without touching the rungs challenges the body’s coordination, without the need for any further explanation from the coach. This is a great advantage that you can use as coach, and not just during the warm up. The agility ladder can be used for all …

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Coordination – Sliding

Tennis Gator On-Court Movement and Footwork

Here, we have combined a sprint to the outside with a slide in the open stance. The players can first develop a feel for sliding, stopping, pushing off and doing the cross-over step, before they later implement this on court. The coach has an excellent opportunity to focus on correcting movements. Each player should do the following drill a couple …

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