Tennis Half Court Smash
Sport: Tennis
Focus: Speed, Agility, Conditioning
Muscle Group: Running
Equipment: Tennis Court & Markers
Exercise Description
– Set up markers as shown in the diagram
– Red Dot = Split Step (hold wide, aligned feet, load glutes)
– Dotted line = Cross Step (powerful movement, don’t cross too far infront of body) and Side Step (shoulder width and a half wide, explosive, weight transfer in direction of movement)
– Black Arrow = Acceleration / Sprint
– Red Arrow = Smash Movement
– Recommendations: 4-10 reps evenly starting each side, get quality movement first then speed, decelerate into split step, change of direction, rest 15-30sec between reps