Hello and welcome.
So today we want to show you a few agility
drills and a sprint drill that you can do
with your athletes to work on footwork and
agility, change of direction, that you improve
So we are going to be doing the T-drill, the
H-drill and the 25 yard sprint drill.
So, Alexander is going to demonstrate the
drill for us and I hope you enjoy and stay
Ok, next we are going to show you the T-Agility
Drill, as we have a T-Pattern on the court.
So we have two green agility rings in the
center of the court, where we initiate the
Then we have the purple rings on the outside
extensions of the sidelines and the blue rings
right here in front.
So, how we are going to do the drill is to
initiate the drill we split-step into the
green agility rings.
Then we move in side-step as fast as we can
to the purple side.
Then we jump inside the ring, stick the landing,
it’s very important to be on one leg.
We stick the landing and push off to the other
It’s the very important because we take
advantage this way of the stretch-shortening
You can think of as a spring.
So you jump in, the spring goes down and you
push off and the spring expands to the other
So you actually have a burst of energy propelling
you to the other side.
That’s why we want to do the stick landing
on one leg, jump in jump out.
So do not have two legs on the ground when
you change direction.
And Alexander is going to demonstrate it for
One time he does it slowly and then we do
it at maximum speed.
Ok, here we go.
Ok, do it slowly again…so in side step fashion…jump
in one leg, jump out…side-step to the other
side…jump in with the left foot, jump out.
Forward sprint…both legs in…backpedal…and
once you are past the baseline it’s done.
Ok, so next we are going to do it now at full
So, here we go.
That’s the way to work…come on, come on.
Good…and as you see the agility rings are
a great teaching cue because they don’t
allow the athlete to cheat.
Ok, next we are going to have the H-Drill
because we have the movement pattern of an
So, you split-step in the center of the baseline
to initiate the drill.
Then you move via sidestep along the baseline.
Split-step again, sprint forward, split-step
in the blue rings.
Sprint to the yellow ring, left foot sticks
the landing, sprint to the other yellow ring,
the right foot sticks the landing.
Sprint back and backpedal all the way to the
So, this is an all-court agility drill that
is great for tennis players because we really
mimic the movement mechanics you would see
on the tennis court.
Ok, so we are going to initiate the drill
once the split-steps occur.
So here we go.
Whenever you are ready!
Good, good, good, good.
Stick it, good!
Stick it, good.
Sprint, sprint, stick with the left.
No, was the wrong foot.
Ok, so he messed up over here one time on
the yellow ring here during the change of
direction…did it with the wrong foot.
So you want to make sure that the movement
mechanics are correct, especially during the
change of direction, that you do it the right
That’s really really important for the exercise
because that will optimize change of direction
ability, meaning your agility capabilities.
In between the drills, now this drill take
15 seconds, you want to have a work-to-rest
ratio of 1:3.
So the drill now took 15 seconds, you want
to take 3x that amount of time, so 45 seconds
rest intervals in between.
If you are working with very very fit athletes
you might want to go down to a rest interval
So that means after 30 seconds they would
have to do it again.
If you work with beginners you can give them
1 minute just to get them used to the metabolic
demands of the exercise because you want to
make sure that they can do it a full speed
because you want to engage and target fast-twitch
So if the rest intervals are not specific
to the people you are working with then you
most likely will not train effectively.
Let’s say the rest intervals are too short
then you actually engaging more of the slow-twitch
fibers because the fast-twitch fibers are
already fatigued and you didn’t give enough
recovery time for the energy to come back
to the athlete.
So that you can go at maximum speed again.
So you want to make sure that you time the
rest intervals according to the people that
you are working with.
Ok ,here we go.
Let’s do this again.
Come, come, come, come.
Ok, next we are going to have the sprint test,
which basically starts from the baseline on
the opposite side of the court and goes to
the sideline extension of the service-line
on the other side.
If you have available, you want to use four
agility rings for the drill because that ensures
that the athletes don’t cheat and it’s
a good visual aide as well.
So you can put two agility rings on the baseline
extension, which is where the athletes would
split-step into to initiate the drill.
Then you place two rings on the other side
on the extension of the service line so that
the athlete also has a visual aide to know
when the sprint is over.
Well, that’s it again for today’s episode.
As usual, opinions can differ.
What’s your point of view?
Let us know below in the comment section.
A brand new episode will be available next
So make sure you don’t miss it and
In the meantime I recommend you watch some
of the previous episodes – you should really
watch them all!
If you like what you saw tell your friends
– I’m sure they will appreciate it.
I’m Philipp Halfmann, Thank you for watching
and Auf Wiedersehen!