Agility training is sports specific and it has to simulate the exact movements required by your sport. For athletes that require linear speed then agility training will have little benefit.



Agility refers to the ability of an athlete to speed up, slow down and change direction while maintaining balance and control. Athletes in sports such as soccer, football, netball, basketball, lacrosse and tennis are just a few sports where athletes need to be agile.

Trainers who believe that one drill fits all do not understand the true meaning of sports specificity! Greater improvements will be found when training for your sport.

Characteristics of Being Agile for Tennis Players:

Changing direction quickly

Possessing good flexibility

Ability to react quickly to various situations

Twisting

Turning

Ability to stop suddenly

Side-stepping

Back peddling

Multi-tasking

Combining multiple fitness components (speed, agility, power)

Ability to perform a skill while maintaining balance (hitting a forehand on the run)

Being agile is also position specific. For example in soccer a midfielder will be required to possess all the above characteristics. A goal keeper will also require additional abilities such as diving, rolling, get-ups after being on the ground, jumping from a variety of positions and performing different skill tasks while under a considerable amount of pressure.

In tennis, you will also want to differentiate between the movements of a serve and volley player to that of a baseliner.

A serve and volley player requires an explosive take off immediately after completing the serve. A split step is then performed near the service line prior to the player moving left, right or forwards to hit a volley. The agility aspect comes into play when the athlete must be able to quickly respond to a return hit any where on their side of the court.

Baseline players tend to focus a little more on their lateral movements of going from the forehand side to the backhand side. This lateral movement requires the athlete to accelerate to a ball, stop, pivot, mogul and then recover back to position. At any time they may need to push off and sprint forwards for a short ball.

Key Components that Will Assist the Athlete to be More Agile:

Increasing flexibility

Increasing your strength

Increase your power

Improving explosive starts

Improved reaction speed

Performing a variety of sports specific drills

Improved core strength

Free from injuries

Appropriate footwork to assist in performing the required skill

Using the correct technique

Wearing appropriate clothing and footwear

Training on the surface that you play on

Develop all areas of agility

Agility Drills for Tennis Should Include these Movements:

Sprinting forwards

Side-stepping

Back peddling

Bounding combinations with speed and agility

Footwork

Sudden changes in direction

Explosive starts

Recovery steps

5 Great Agility Drills for Tennis Players:

Agility box run

3 line agility test

Wave run agility test

"T" agility test

Bow tie agility drill

As a tennis coach or player you will need to conduct a needs analysis of your movement which is best done by watching a video of yourself playing. This will allow you to see exactly how you move, your strengths and weaknesses, rate your reaction time, strength and power in acceleration and ability to recover from a stationary position. Then put together a plan of action to improve your on court speed and agility.