In the highly competitive realm of tennis, the ability to react swiftly and maintain agility is crucial for success on the court. Reactive agility drills are essential for developing the quick reactions and sharp decision-making skills required to excel in this sport. This blog presents six premier tennis drills that integrate reaction lights, designed to enhance both physical performance and cognitive responsiveness.
These cutting-edge exercises not only improve speed and coordination but also train athletes to anticipate and react effectively to various game situations. Whether you are a tennis coach or a developing player, implementing these drills into your training routine will provide you with a significant edge in performance. Let's explore these top drills to elevate your game to the next level with Sportreact system.
1. Complex Step Up Reaction
Complex Reaction and Sagittal Movement Exercise
Procedure: The athlete stands in front of six pods spaced 2 meters apart, with each pod positioned 1 meter from the next. The pods display various signals, and the athlete must respond exclusively to the red signal showing the letter X. The athlete advances to deactivate the correct light before returning to the starting point.
2. Back and Forth Drill
Advanced Reaction and Sagittal Movement with Lighting Cones
Procedure: The athlete stands among six pods arranged in a space measuring 3 meters long and 2 meters wide. Each pod is spaced 1 meter apart and displays various color signals. The front pods are mounted on tripods and emit signaling lights, while the back pods act as cones and remain active throughout the drill.
Facing forward, the athlete identifies the signaling light and then moves backward to deactivate the cone lights before returning to the starting point.
3. Rotation and Movements
Complex Reaction and Frontal Movement with Rotation
Procedure: The athlete stands 1.5 meters in front of three pods. Positioned 4.11 meters away are two side pods—one on the left and one on the right. Additionally, one pod is located 1 meter behind the starting point.
The front pods, mounted on tripods and spaced 1 meter apart, emit signaling lights. The side pods, also mounted on tripods but slightly lowered and angled upward, remain active throughout the drill. Pod number in front of the athlete, which is rotated upward, displays the trigger signal.
The athlete identifies the triggering signal, then rotates 180 degrees to locate the signaling arrows. They move sideways to deactivate the lights on the side pods before laterally returning to the starting point.
4. Choice 360 Drill
Visual-Motor Reaction and Transverse Movement Exercise
Procedure: The athlete stands amid four pods arranged in a 2-meter-long and 2-meter-wide space, with each pod placed 2 meters apart and displaying various signal lights. All pods are mounted on tripods, slightly lowered, and angled upward to emit signaling lights sequentially.
From the center position, the athlete identifies the signaling light for number 1 and moves in all directions to deactivate the lights before returning to the starting point.
5. Tennis Box Drill
Complex Reaction and Transverse Movement with Cones On Tripods
Procedure: The athlete is positioned among four pods, arranged in a 2-meter-long and 2-meter-wide space. Each pod is configured in a box shape and mounted on tripods, slightly facing upward to continuously display color signals. Additionally, the main pod is located 2 meters in front of the front pods, also mounted on a tripod, emitting signaling colors.
From the center position, the athlete identifies the signaling color on triggering pod. They then move in all directions to deactivate the corresponding color with a ball before returning to the starting point.
6. Movement Memory Game
Transverse Movement with Memory Game - Level 1
Procedure: The pods setup is the same as in the previous drill.
During this drill, the athlete must memorize the order of colors and signs. When the first red signal appears, the athlete deactivates the red color, regardless of the sign displayed. On the second signal, they react only to the sign, regardless of its color. This pattern continues with subsequent red signals, where the athlete first reacts to the red color and then to the sign, regardless of color.
Looks easy? Try the same drill with two, three, or even four different colors and signs.
Want to see more? Explore the full set of reactive agility drills for tennis HERE!
Use reaction lights to practice these 6 Top Tennis Reactive Agility Drills
In conclusion, incorporating reactive agility drills into your tennis training is essential for enhancing performance on the court. The six drills presented in this blog leverage reaction lights to improve speed, coordination, and cognitive responsiveness, all vital for competitive play. To explore further, check out the newly constructed Stop'n'Go reactive agility test.
DARIO
NOVAK
Dario is an Associate Professor and the President of FIEPS Europe, bringing extensive expertise in human health and performance. As a specialist in optimizing athletic performance, he works with elite athletes, including the team of renowned tennis player Stan Wawrinka and Yonex Tennis. Dario is dedicated to advancing the field of sports science and enhancing the capabilities of athletes through innovative training methods and research-driven approaches.
