One Drill to Improve Your Agility

Updated OnSeptember 9, 2013
Written by
Paul Gold
Success on the tennis court begins with your feet and your ability to move them quickly. In other words, it's about agility.

A solid tennis stroke is important as well. But you can take your game up a notch and win more matches, by improving your agility.

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As your agility improves, you'll cover the court better, find it easier to reach tough shots, and recover more efficiently.

This agility drill is quick and can be done just about anywhere. All you need are four cones, which should be set up as they are in the diagram below.

The Proper Set Up

The space between cones one and two; and two and three should be a minimum of about 1 foot.

You can increase the distance if you find your feet are not quite quick enough and you keep hitting the cones.

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The space between cones three and four should be five meters (or a little more than five yards) apart.

4 cone

Circuit 1

  1. Starting just behind cone 1 (facing forwards). Head off to the right and weave/zig zag between cones 2 and 3. Once you reach cone 3, sprint to cone 4 and walk back to the start.
  2. Repeat as above, but this time head off to the left towards cone 2.
  3. Head off right and weave/zig zag between cones 1,2 and 3. Side shuffle (right shoulder leading) between cones 3 and 4.
  4. Head off left and weave/zig zag between cones 1,2 and 3. Side shuffle (left shoulder leading between cones 3 and 4.
  5. Head off right and weave/zig zag between cones 1,2 and 3. Side shuffle (left shoulder leading between cones 3 and 4.
  6. Head off left and weave/zig zag between cones 1,2 and 3. Side shuffle (right shoulder leading between cones 3 and 4.
  7. Starting just behind cone 1 (facing backwards), head off right and weave/zig zag backwards between cones 1,2 and 3. Turn and run forwards between cones 3 and 4.
  8. Starting just behind cone 1 (facing backwards), head off left and weave/zig zag backwards between cones 1,2 and 3. Turn and run forwards between cones 3 & 4.
  9. Starting just behind cone 1 (facing backwards), head off right and weave/zig zag backwards between cones 1,2 and 3. Turn and side shuffle (right shoulder leading) between cones 3 and 4.
  10. Starting just behind cone 1 (facing backwards), head off left and weave/zig zag backwards between cones 1,2 and 3.
    Turn and side shuffle (left shoulder leading) between cones 3 and 4.
  11. Starting just behind cone 1 (facing backwards), head off right and weave/zig zag backwards between cones 1,2 and 3. Turn and side shuffle (left shoulder leading) between cones 3 and 4.
  12. Starting just behind cone 1 (facing backwards), head off left and weave/zig zag backwards between cones 1,2 and 3. Turn and side shuffle (right shoulder leading) between cones 3 and 4.

Once you've completed this circuit, rest and stretch for about three minutes. Repeat the circuit one or two more times.

Try to perform this drill two to three times per week for about three weeks.

Start off slowly to ensure correct technique and execution. Once you've completed this drill a couple of times, try building up your speed.

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