Court Movement - Agility Circuit (B) - Level 3

Key Points

• Drill Objective:
  Box drill focusing on multidirectional movement, acceleration, deceleration, and posture.
• Setup:
  Use a partner to point to four corners (simulating a pickleball court). If no court is available, approximate the space.
• Execution:
  React to your partner's signals, moving quickly to the designated point while maintaining facing posture.
  Focus on decelerating smoothly, accelerating dynamically, and staying low throughout.
• Key Techniques:
  Keep eyes on the partner, maintain wide legs for balance, and hold good posture during directional changes.
  Gradually increase intensity, aiming for full speed with controlled movements.
• Conclusion:
  This challenging drill enhances dynamic court movement and is ideal for advanced training in level 3. Push your limits and give it your all.
• Drill Objective:
  Move laterally along the kitchen line and catch and throw the balls back to your partner.
• Execution:
  React to the direction the ball is thrown and move laterally toward it.
  Catch and throw the ball back while watching for the next ball to be thrown.
• Key Techniques:
  Keep low with your knees slightly bent and chest slightly lent forward with your arms in the ready position.
  Gradually increase intensity, aiming for full speed with controlled movements.
• Conclusion:
  This drill establishes a strong lateral movement pattern, enhances reflexes and coordination, as well as develops the ability to predict the next shot on the court when your opponent is near the kitchen.
• Drill Objective:
  Cone circles to improve foot speed, agility, and body positioning.
• Setup:
  Two cones spaced roughly 1.5 meters apart (adjust based on athlete size).
• Execution:
  Perform small, controlled circles around one cone, maintaining a wide base and low position.
  Partner signals a "change" (e.g., a clap or verbal cue), prompting the athlete to cut through to the other cone and repeat the circles.
  If working solo, alternate cones every few seconds.
• Key Techniques:
  Maintain a wide, stable base for efficient movement in any direction.
  Use small, controlled steps, staying low and pushing hard through the ground.
• Conclusion:
  A dynamic drill that builds agility, footwork control, and readiness for court movement. Give it your all!