Court Movement - Footspeed Circuit (A) - Level 3

Key Points

• Drill Objective:
  Level 3 court movement exercise focused on dynamic foot speed and fluid recovery.
• Setup:
  Start in a wide base holding a paddle. Bounce, jump out, rotate into a shot position (without swinging), and return to the center.
• Execution:
  Maintain fluid and dynamic movement throughout.
  Emphasize quick recovery to the center after each movement.
  Challenge intensity by training at 8-10 effort levels for maximum impact.
• Key Techniques:
  Keep posture strong and movement smooth.
  Train dynamically to exceed typical court demands, making game-time movement feel easier.
• Conclusion:
  This drill not onlv improves footwork but also builds energy and presence on the court, positioning you as a dynamic and threatening player to your opponents.
  
• Drill Objective:
  Single-leg diagonal hopping to improve foot speed, coordination, and lower body strength.
• Setup:
  Use two cones spaced roughly 1.5 meters apart as a guide; cones are optional, and the drill can be performed anywhere.
• Execution:
  Hop forward and backward diagonally on one leg, focusing on rhythm and staying on the front part of the foot.
  Perform for 10 seconds at maximum speed, then rest for 10 seconds and switch legs.
  Optionally, add a reactive element (e.g., a clap signal) to change direction mid-drill.
• Key Techniques:
  Maintain fluid and fast movements.
  Clear the line consistently while staying balanced and coordinated.
• Conclusion:
  A versatile drill to challenge speed, agility, and responsiveness, adaptable with or without cones.
• Drill Obiective:
  Lateral side hops with forward and backward movement along a line to enhance foot speed, coordination, and agility.
• Setup:
  Use a meter-and-a-half spacing as a guide; cones are optional, and the drill can be performed anywhere.
• Execution:
  Hop laterally on one leg, moving up and down the line for 10 seconds.
  Maintain rhythm, control, and proper technique, with toes pointing straight ahead.
  Add a reactive element by changing direction based on a partner's signal (e.g., a clap).
• Key Techniques:
  Focus on controlling the movement while performing it as quickly as possible without losing form.
• Conclusion:
  These drills improve coordination and reaction time, training the body for dynamic, fluid movement essential for pickleball performance.