Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Tennis Ball Reaction Agility Drill, which increases quickness and reaction time.
Who’s Doing It
Tim Robertson, Speed Strength Systems owner
Muscular Benefits
Increases quickness
Improves change of direction and footwork
Enhances reaction time
Sports Performance Benefits
Simulates a tennis point, helping improve speed around the court and defense. (Although designed for tennis players, it can benefit any athlete whose sport requires him or her to move at high speeds in different directions, like basketball, football, volleyball, soccer or hockey players.)
Improves reaction time, helping you get to balls faster and read plays easier in almost any sport
How to Perform the Tennis Ball Reaction Agility Drill
Assume starting stance on baseline with partner on service line, or about five yards away
Partner drops ball; sprint and catch it before second bounce
Turn and sprint to starting position; drop ball and turn to face partner
Partner tosses second ball to side; sprint and catch it before second bounce
Turn and sprint to starting position
Sets/Reps: 3-5x drill
Coaching Points
Sprint to first ball on partner’s signal
Drop ball at starting position
Read and react, then sprint to second ball
Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.
