Court Movement - Agility Circuit (B) - Level 1

Key Points

• Drill Objective:
  Develop lateral movement, power steps, and controlled agility for dynamic court play
• Setup:
  Place three cones approximately one meter apart: adjust spacing based on the athlete's height and preference.
• Execution:
  Start outside one cone, stay low, and focus on small controlled steps with powerful, exaggerated steps during directional changes.
• Key Techniques:
  Keep toes pointing straight ahead and maintain a low, athletic stance.
  Combine small steps with big, dynamic power steps to create a natural flow.
• Objective:
  Train fluid and explosive lateral movement, adapting to game-like intensity and improving agility.
• Drill Objective:
  Improve explosive acceleration and controlled deceleration for better positioning and readiness on the court.
• Setup:
  Start at the back of the court (or a designated line) and focus dynamic forward movement followed by controlled stopping.
• Execution:
  Perform a split jump to start, land, and immediately take two strong, powerful forward steps.
  Transition into small, controlled steps to decelerate and achieve proper positioning at the net.
  
• Key Techniques:
  Drive forcefully into the ground during acceleration with wide, powerful steps.
  Lean slightly forward and maintain good posture while decelerating.
  
• Objective:
  Train the body to move explosively and adapt to slowing down efficiently, ensuring readiness for the next shot or movement.
  
• Drill Objective:
  Improve dynamic movement, lunge positioning, and efficiency at the kitchen line.
  
• Execution:
  Start with a wide base, slightly bent legs, and a forward lean from the knees; alternate lunges to forehand and backhand sides while maintaining proper form.
• Key Techniques:
  Maintain a low, wide base, avoid standing too tall or overloading forward, and keep the upper body upright and balanced for efficient recovery.
  
• Objective:
  Develop proper positioning, dynamic movement, and balance to handle shots at the kitchen line effectively.
• Form Reminder:
  React quickly, push back to your ready position, and ensure smooth, controlled movements.