Exercise of the Week: Tennis Ball Reaction Agility Drill

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.


    Andy Haley Andy Haley - Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami University...
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