Quickness, an essential weapon in any athlete's arsenal, is the ability to respond immediately to an external stimulus. Whether it's reacting to a player you're guarding, running after a drop shot or making a cut to break loose, quickness is one of your most critical assets for success. Being a half step behind the competition can be the difference between winning and losing.
Below are five drills that will develop your reactive speed. Practice them four to five days a week at the start of your training and at 100-percent intensity, and there's no doubt you'll gain a step on the competition.
Ball Drop
This drill is excellent for developing first-step quickness and straight-ahead speed.
- Assume athletic stance facing partner with feet parallel
- Have partner stand approximately seven yards away with tennis ball overhead
- When ball is released, sprint to catch it after one bounce
- Back up one yard after each catch; repeat for reps
- Perform prescribed reps in parallel stance, staggered stance (one foot in front of the other) and side stance (10 on each side)
Sets/Reps: 1x8-10 of each stance
Overhead Throw and Chase
This is a great drill to enhance focus, develop reactive capabilities and promote straight-ahead speed.
- Have partner stand behind you and throw tennis ball over your head
- Sprint to catch ball after one bounce; return to start
- Have partner throw ball farther after each successful catch
- Increase difficulty by having partner throw slightly to right or left
Sets/Reps: 1x8-10
Lateral Throw and Catch
This drill is perfect for increasing lateral speed and quickness.
- Stand in parallel stance facing partner
- Have partner throw ball to your right
- Catch ball in midair
- Throw ball back and return to start position; repeat
- Repeat for reps on left side
Sets/Reps: 3-4x10-16 each side
Randomized Lateral Throw and Catch
This is an advanced version of the Lateral Throw and Catch.
- Stand in parallel stance facing partner
- Have partner throw ball to left or right in varying pattern
- Catch ball in midair
- Throw ball back and return to start position
Sets/Reps: 3-4x16-20
Reaction Ball Game
This is the ultimate drill for developing speed, quickness and focus.
- Face partner in athletic stance
- Have partner throw reaction ball in front of you
- Catch ball after one bounce; repeat
- Keep score of catches and misses, receiving one point for each catch
- Play to 10 points, best of three games
Photo: detroitlions.com
Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur and professional organizations as a fitness specialist for tennis, hockey, gymnastics and football; and his involvement has directly contributed to athletes' performance both on and off the field.
Photo Credit: Getty Images // Thinkstock
