Hi!
Today, we're going to work on movement and reactivity with an exercise that puts you in the shoes of a player in the middle of a rally. The coach will give instructions by voice, and it's up to you to execute the right moves quickly!

Place six cones in a straight line, spaced 5 to 7 meters apart. Stand a few meters to the side of the first cone, in a waiting position, bent on your supports, ready to execute the orders lol. The coach dictates the actions to follow, and you will have to react immediately by performing the right movements and gestures.

If the coach announces "Forehand", you must move to the right and simulate a forehand without a racket before returning to the starting position. If he announces "Backhand", you must do the same thing on the other side by simulating a backhand before returning to the starting position. When he announces "TOP", you must sprint to the next cone and so on until the 6th cone.

(Image created with ETDM software - Download it here)

The sequences can be fast and unpredictable, requiring you to maintain a dynamic posture and maximum reactivity.

This exercise improves your movement, your explosiveness and your ability to execute shots smoothly and efficiently.

Download this sheet in PDF format