Improve Reaction Time for Tennis With Three-Ball Drill

August 4, 2011

Must See Tennis Videos

One of the most difficult parts of being a tennis player is training the body to move quickly from sideline to sideline. Cardio routines and strength work can boost endurance, but it's important to train specifically for action on the court.

It only takes a moment for a ball to squeak past your racquet and land in for a winner. "Improving tennis athletes'  technique and efficiency will give them that extra split second to get set up for the shot," says Corey Stenstrup, a Combine360 Master Trainer who works with top junior and pro players at the Nick Bollettieri Tennis Academy.

The Three-Ball Drill can help improve reaction time and make reading and responding to incoming shots easier. The important aspect of the drill is to maintain good form. "The goal is to facilitate proper full speed movement applications," says Stenstrup. "The end objective is to move in one fluid action, so all movements are linked together seamlessly."

Three-Ball Drill

  • Partner stands in the middle of the court, just inside the baseline, facing you and holding two balls in one hand and one in the other
  • You stand behind the baseline facing the net
  • Partner feeds a ball underhand to one side of you
  • Slide laterally to catch the ball off one bounce—with one hand, if possible—and toss it back while recovering to start position
  • As you return the first ball, partner throws another one to the opposite side; typically, two balls are in play at the same time
  • To increase intensity, vary the tempo and location of each ball

Sets/Reps: Can be done for time or reps, either 8-15 seconds or 6-10 tosses per set

"I like to end each bout with a short ball," says Stenstrup, "so they have to approach the net to visualize and simulate a volley winner at the net."

Source:  Corey Stenstrup
Photo:  zimbio.com

Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...
Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...

Featured Videos

Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,265,894
Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 197,143
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 396,957
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,189
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,354,155
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,209
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,894
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,134,125

Load More
More Cool Stuff You'll Like
Winter Soccer Workout to Improve Ball Handling

Winter Soccer Workout to Improve Ball Handling

There are many ways you can improve your soccer ball handling skills during the winter time that will also improve on your fitness as well. Being able...

4 Soccer Drills to Shoot Better While on the Move

4 Soccer Drills to Shoot Better While on the Move

3 Steps to Better In-Game Baseball Hitting

3 Steps to Better In-Game Baseball Hitting

Softball Pitchers: How to Play Your Best Over a Complete Season

Softball Pitchers: How to Play Your Best Over a Complete Season

Drive Defenders Crazy With These Super Moves from NBA Legends

Drive Defenders Crazy With These Super Moves from NBA Legends

Basketball Speed Drills for Offense

Basketball Speed Drills for Offense

Train for Hockey Off the Ice This Summer

Train for Hockey Off the Ice This Summer

Become a Better Baserunner With This Agility Drill

Become a Better Baserunner With This Agility Drill

How to Punt a Football: A Step-by-Step Photo Guide

How to Punt a Football: A Step-by-Step Photo Guide

Teach the Layup with the Two-Step Drill

Teach the Layup with the Two-Step Drill

Why Basketball Players Must Improve Their Weak Hand

Why Basketball Players Must Improve Their Weak Hand

Fastpitch Softball Hitting Drills for Beginners

Fastpitch Softball Hitting Drills for Beginners

'Squash the Bug' and Other Softball Batting Tips That Don't Work

'Squash the Bug' and Other Softball Batting Tips That Don't Work

Improve Your Basketball Passes With Med Ball Exercises

Improve Your Basketball Passes With Med Ball Exercises

Boost Your Fastball With This Weighted Baseball Workout

Boost Your Fastball With This Weighted Baseball Workout

WATCH: 5 Post Moves From Nerlens Noel

WATCH: 5 Post Moves From Nerlens Noel

Drills for a Better Pole Vault Swing

Drills for a Better Pole Vault Swing

Learn to Shoot a Basketball with the BEEF Method

Learn to Shoot a Basketball with the BEEF Method

How to Shoot a Basketball Better

How to Shoot a Basketball Better

3 Things You Are Doing Wrong In Your Basketball Training

3 Things You Are Doing Wrong In Your Basketball Training

How Stephen Curry Became the Best Shooter in the NBA

How Stephen Curry Became the Best Shooter in the NBA

Learn from Steph Curry: Stay the Course to Beat the Defense

Learn from Steph Curry: Stay the Course to Beat the Defense

2 Drills to Help You Play Lockdown Basketball Defense

2 Drills to Help You Play Lockdown Basketball Defense

4 Tips for Coaching Low-Velocity Softball Pitchers

4 Tips for Coaching Low-Velocity Softball Pitchers

Improve Your Jump Shot with Core Strength

Improve Your Jump Shot with Core Strength

10 Tips Every AAU Player Must Know

10 Tips Every AAU Player Must Know

The 4 Fundamentals of Hitting a Baseball

The 4 Fundamentals of Hitting a Baseball

The Football Route Tree, Explained

The Football Route Tree, Explained

5 Drills to Improve Your Soccer Dribbling Skills

5 Drills to Improve Your Soccer Dribbling Skills

How Ryan Mathews Returned to Highlight Reel Status

How Ryan Mathews Returned to Highlight Reel Status

Never Fumble Again: How to Carry a Football

Never Fumble Again: How to Carry a Football

How to Dribble a Basketball

How to Dribble a Basketball

3 Secrets of the NBA's Best Shooters

3 Secrets of the NBA's Best Shooters

Basketball Shooting Technique: How to Shoot a Floater

Basketball Shooting Technique: How to Shoot a Floater

How to Create a Killer Crossover Without a Basketball

How to Create a Killer Crossover Without a Basketball

How to Improve Your Basketball Skills in the Weight Room

How to Improve Your Basketball Skills in the Weight Room

Success With Health: How Trevor Bauer Increased His Velocity

Success With Health: How Trevor Bauer Increased His Velocity

10 Essential Point Guard Drills From Skylar Diggins

10 Essential Point Guard Drills From Skylar Diggins

How Tampa Bay Rays Pitcher Chris Archer Got in All-Star Shape

How Tampa Bay Rays Pitcher Chris Archer Got in All-Star Shape

Build a Better Layup With These Basketball Speed Drills

Build a Better Layup With These Basketball Speed Drills

YardBarker