Pro Secrets of Cross Training:
Stage 2: Additional Oncourt Drills
By Pat Etcheberry
This article and the one that follows will outlines additional on court movement drills, in addition to the three test exercises from the previous article.
During your on court training days in Stage 2, you should do between four and six of these exercises. For each exercise do two to three sets. Pick from these new drills and the three test exercises. Vary the drills to stay fresh and work on all aspects of your game.
Direction Changes 1 The player changes direction on command. Do 30 seconds of drill followed by 30 second rest. This is a one to one work/rest ratio. Repeat this drill for two to three sets. |
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Direction Changes 2 Again, the player changes direction on command. The work rest ration is the same: 30 seconds of drill followed by 30 second rest. Repeat this drill for two to three sets. |
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Four Cone Drill Start in the middle of the four cones and alternate hitting forehands and backhands. Slide back to the middle after every stroke. Again, two to three sets of 30 seconds with 30 seconds of rest in between. |
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Volley/Overhead Start on the baseline. Move forward for a volley and then back for an overhead. Do 30 second sets with 30 second rest. Build up to three sets. |
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1st Step Drill Take one step and hit a forehand. Move back to the center. Now one step, hit a backhand. Back to the center and repeat. |
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1st Step Drill Open Stance Repeat the same drill using open stance forehands and backhands. |
To review, in your aerobic and on court day in Stage 2 do the strides or the stationary bike equivalence. Now do a choice of four to six of the on court drills. Build up to three sets per drill. Follow the oncourt workout with a three to five minute cool down job or a bike ride and then do the stretch.
