Improve Your Reaction Time on Tennis

Good reflexes are essential for tennis players. You'll be considerably closer to your opponent, and because the ball will be coming at you at a very fast pace, you must learn to react quickly. Another instance on the court in which rapid responses are essential is when your opponent shoots a drop shot. Essentially, if your response time is slow, you will not reach the ball.

Quick reflexes training should be included in your tennis training regimen at least once a week since it will help you become faster while reacting to your opponent's actions. The first drill requires setting up an agility ladder (flat on the floor) and running through it with high knees, pushing your knees closer to your chest.

Exaggerated actions, such as high knees, help your practice technique, so you're ready for the real circumstance when it arrives. The ladder teaches you to be light on your toes while traveling quickly, which improves speed. This is an excellent practice for increasing endurance and strengthening your hip flexors. It also expands your glutes, allowing you to take longer steps.

For the second, place two cones roughly eight feet apart in front of you. Run through them, bending low enough to tap the tops of the cones as you go. Running erect and then leaning down is a typical error as it is a waste of time and energy. This exercise, like the previous, will help strengthen your quadriceps and glutes, allowing you to pack more force into your squats.

The third drill requires you to dash as fast as you can over hurdles you have set up--a few feet apart across the court. The hurdles test how quickly you can lift your feet off the ground. This practice will help you reach maximum speed over a short distance. Avoid tripping over the obstacles. This will teach you to run faster while maintaining control and forcing you to utilize your arms for extra propulsion.

The fourth drill will have you run two circuits around two cones set four feet apart before continuing to run the length of the court. Lean forward and maintain your center of gravity low so you can spin sharply without falling. The further forward you lean, the more momentum you'll have to drive you ahead.

You can also set up an agility ladder and alternate between putting tennis balls inside and outside each step. Run through the ladder planting both feet in each box, then out, scooping up the balls as you go. This practice will help your heels recuperate. Because your strides are shorter here, you'll need to engage your core to go pick up the balls.

A reaction ball is something you can buy and practice with. It has an unusual form and provides you with an uneven bounce every time you bounce the ball. Toss the ball up against the wall and try to catch it. Each time it bounces back, you'll have to respond quickly and pay close attention to capture it. To make this even more difficult, throw the ball quickly and change how close you stand to the wall.