This week’s training exercise comes from the Netflix docuseries “Break Point.” Aryna Sabalenka is seen performing a footwork drill immediately before a match against Magda Linette at the Australian Open. This scene was a part of Episode 1 from Season 2 of the show. It is another example of a great drill that all tennis players can do to improve their on-court agility.
I don’t know if this drill has an official name. Consequently, I will awkwardly call it a tennis stance variation of the cone agility drill. Sabalenka is using multi-colored cones set up in an arc around her. Each spot simulates a location where the front foot should land when preparing to hit groundstrokes. A coach issues commands that direct the player to execute a unit turn toward the indicated cone. The player then returns to the starting position until the next movement is directed.
Sabalenka is light on her feet throughout this exercise and maintains a continuous bouncing movement. That simulates the way the feet should be active during a tennis point. It is a great drill to build muscle memory for a quick first reaction to the ball. Doing this exercise primes good footwork, reaction time, and agility on the court
Precisely replicating Sabalenka’s version of the drill requires a set of multi-colored cones. However, the coach could also point to various locations with a set of cones that are all the same color to get an equivalent effect.
I sometimes do a variation of this drill when watching televised tennis matches. I cue my movement off the location of the shots played by one of the players. For example, if the ball is hit to the right of the screen, I do the unit turn as if to prepare for a forehand. I keep my feet active while the ball is in play and rest between points. It is a useful variation for multi-tasking between watching tennis and working out. The television in my home gym might be the most important piece of training equipment that I own.
Multi-Color Agility Cones (<-Sponsored Link)
This dynamic drill helps build muscle memory for rapid reactions, improves footwork, and enhances overall agility. This drill is a fantastic way to boost your on-court performance. Try it, stay light on your feet, and watch your game improve!
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