The Best Tennis Drills for Improving Agility and Speed on the Court

12 February 2025

Tennis is a game of speed, precision, and incredible agility. To dominate the court, you need more than just a powerful serve or perfect groundstrokes. You’ve got to be quick on your feet, ready to react instantly, and move fluidly across the court. If you’ve ever chased down a drop shot or scrambled to return a blistering forehand, you know exactly what I’m talking about!

But here's the good news: Agility and speed can be improved with focused drills. Whether you're a beginner or an advanced player, incorporating agility and speed drills into your tennis workouts can elevate your game and leave your opponents scrambling. In this article, we’ll dive into the best tennis drills that will help you become faster, more nimble, and ultimately, a stronger player on the court.

Why Are Agility and Speed Important in Tennis?

Before we dive into the drills, let’s explore why agility and speed are so essential in tennis. Picture this: you’re playing a match, and your opponent just hit a cross-court forehand. You’ve got a fraction of a second to react, move, and position yourself for a return. Agility allows you to change direction quickly, while speed helps you cover more ground in less time.

Tennis is a dynamic sport that requires rapid transitions—forward, backward, and side-to-side. You’re constantly shifting between offense and defense, and the faster you can make those transitions, the better your chances of winning. Speed helps you move to the ball, while agility ensures that you can pivot and reposition smoothly to strike that perfect shot.

Now that we’ve established the importance of these two key attributes, let’s get into the drills that will help you improve them.

1. Ladder Drills

If you’ve ever seen a tennis player zigzagging through a ladder on the ground, you’ve witnessed a classic agility drill. Ladder drills are fantastic for building quick feet and improving coordination. They mimic the fast footwork required during a tennis match, where you must shift in all directions at a moment’s notice.

How to Perform Ladder Drills:

1. Lay down an agility ladder on the court or any flat surface.
2. Start at one end of the ladder and perform a variety of footwork patterns. For example:
- High Knees: Step quickly into each square of the ladder, lifting your knees as high as you can.
- In-and-Out Steps: Step one foot into the square, then the other, and step out of the square to each side.
- Lateral Shuffles: Move sideways through the ladder, stepping both feet into each square before moving to the next.
3. Perform each drill for 30-60 seconds at full intensity, followed by a short rest.

Ladder drills not only improve agility but also enhance coordination and balance. They’re simple, but they’ll have you feeling quicker on your feet in no time.

2. Cone Drills

Cone drills are another fantastic way to develop agility and speed. They simulate the stop-and-go nature of tennis, forcing you to change your direction quickly while maintaining control over your body. These drills mimic the moments when you have to sprint to the net, then dash back to the baseline.

How to Perform Cone Drills:

1. Set up five cones in a "T" shape. Start with one cone at the bottom (the baseline), three cones in a line across the top (the net area), and one cone directly in the center.
2. Begin at the baseline cone.
3. Sprint to the center cone, touch it, then sprint to the left cone, touch it, return to the center, and repeat the process for the right and middle cones.
4. This drill is all about explosive sprints and rapid changes in direction.

Focus on staying low during your turns, as that will give you more control and speed when you pivot. The quicker you can change direction, the better you’ll be at responding to your opponent's shots.

3. Suicide Sprints (Shuttle Runs)

If you want to work on both speed and endurance, suicide sprints (also known as shuttle runs) are a must. These drills force you to sprint at full speed, stop suddenly, and immediately accelerate again. Sounds familiar? That’s because it mirrors exactly what you do during a tennis match!

How to Perform Suicide Sprints:

1. Place cones at the baseline, service line, and net.
2. Start at the baseline.
3. Sprint to the service line, touch the ground, sprint back to the baseline.
4. Then sprint to the net, touch the ground, and sprint back to the baseline.
5. Repeat this process for 3-5 rounds.

This drill not only improves speed but also enhances your ability to stop on a dime and change direction quickly. It’s a killer workout, but it’s going to pay off when you need that extra burst of speed during a match.

4. Side-to-Side Shuffles

Tennis is a lateral sport, meaning you spend a lot of time moving side to side. Side-to-side shuffles are perfect for improving lateral speed and agility. This drill will help you get into position for wide shots, as well as recover faster after hitting the ball.

How to Perform Side-to-Side Shuffles:

1. Stand at the center of the baseline, facing the net.
2. Shuffle to your right, touching the sideline with your hand.
3. Shuffle back to the center.
4. Shuffle to your left, touching the opposite sideline, then shuffle back to the center.
5. Continue this for 30-60 seconds, increasing your speed as you go.

When shuffling, keep your knees bent and your body low to the ground. This will help you maintain balance and allow you to react faster to the ball.

5. Box Drill

The box drill is a great way to improve multi-directional agility, simulating the quick, reactive movements required in tennis. This drill forces you to move in all four directions—forward, backward, and side-to-side—working on your speed and your ability to quickly change direction.

How to Perform Box Drills:

1. Set up four cones in a square (about 5 yards apart).
2. Start at the bottom left cone.
3. Sprint forward to the top left cone, side shuffle right to the top right cone, backpedal to the bottom right cone, and shuffle left back to the starting cone.
4. Repeat this for 30-60 seconds or until you feel the burn.

This drill is all about efficiency. The faster and more controlled your movements, the better your agility and responsiveness on the court will be.

6. Split Step Drill

The split step is one of the most important movements in tennis, helping you react quickly to your opponent’s shots. If you master the split step, you’ll improve your first step quickness and be better prepared to move in any direction.

How to Perform Split Step Drills:

1. Stand in an athletic stance with your feet shoulder-width apart.
2. Have a partner or coach toss a ball to different areas of the court.
3. As soon as the ball is tossed, perform a split step—this means jumping slightly off the ground and landing on the balls of your feet.
4. After the split step, sprint toward the ball and return it.

The split step is a small movement, but it makes a huge difference in how quickly you can react to a shot. You’ll notice that once you start incorporating this into your game, you’ll be able to reach the ball faster and more efficiently.

7. Sprint and Volley Drill

Tennis isn't just about baseline rallies. You’ll often find yourself charging the net to finish off points with a volley. The Sprint and Volley Drill will help you improve your speed when rushing to the net and fine-tune your volleying skills.

How to Perform Sprint and Volley Drills:

1. Stand on the baseline with a partner or coach feeding balls to you.
2. Sprint toward the net and hit a volley as soon as you reach it.
3. After the volley, backpedal to the baseline and repeat the process.
4. Do this for 10-20 repetitions.

This drill is fantastic for building explosive speed and improving your net game. It simulates real match situations where you need to quickly transition from defense to offense.

Conclusion

Improving your agility and speed on the tennis court is crucial to elevating your game. By regularly incorporating these drills into your training routine, you’ll be able to move faster, change direction more effectively, and respond to your opponent’s shots with greater precision. Whether you’re a recreational player or competing at a higher level, these drills will help you get an edge over your competition.

The key to success is consistency—don’t expect overnight results. But stick with these drills, and soon enough, you’ll feel quicker, more agile, and more confident out on the court. Now, are you ready to start moving like a pro? Let’s hit the court and get to work!