Speed and Agility Training with a Step

Key Points

• BEGINNER TAP EXERCISE:
• Start with one foot on and one foot off the step
• Perform quick taps without trying to break the step
• In the beginner phase, switch as quickly as possible on cue
• Observe the correct sprinter's position: right hand up, left foot up (opposite sides)
• CONTINUOUS TAP EXERCISE:
• Perform exercise continuously without pausing
• Helps develop quickness and coordination
• Demonstrates a great sprinter's position
• MOVING AROUND THE STEP:
• Perform the same tapping movement but move around the step in a 'U' shape
• Take small steps, cover a lot of ground quickly
• Promotes better foot coordination and agility
• Helps with movement efficiency on the court
• STRADDLE STEP EXERCISE:
• Straddle the bench and move on and off the step quickly
• Mimics starting positions for returning serve or waiting for a shot
• Promotes a better split step
• SPEED CHALLENGE:
• Perform the straddle step exercise for 10 seconds and count repetitions
• Aim for 19 or above repetitions for junior athletes 14 years and up
• Elite movers hit 21-23 repetitions
• Develops speed and quickness
• Provides a benchmark for assessing athletic performance
• CHANGE OF DIRECTION EXERCISE:
• Start in an athletic stance showing direction
• Shuffle over the step imitating on-court movements
• Land in a planted position to change direction quickly
• Important for improving change of direction
• Mimics the movement patterns occurring on the court
• Enhances quick directional changes and court agility
• REBOUND EXERCISE:
• Perform crossover steps and rebound back as quickly as possible
• Push into the ground with a "hammer" punch to come back
• Focuses on explosive movements and quick rebounds
• Enhances power and speed for directional changes
• Perform 2 to 3 sets of 5 to 6 repetitions each side
• Recommended sets and reps for optimal improvement in speed and agility