The 2 Shots Ladder Volley Speed Ladder Drill can be used by all athletes to improve synergy of the neuromuscular system, footwork, body control and coordination.

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During the 2 Shots Ladder Volley Speed Ladder Drill the focus is on improving neural pathways (nervous system signal transmission) to enhance overall neuromuscular system efficiency since improvements of the neuromuscular system will allow the athlete to move faster on the tennis court.

In particular we want to improve the quick start transition game footwork sequence when transitioning from sideways movement along the baseline into rushing forward to hit volleys.

First you have to emphasize perfect movement mechanics of the 2 Shots Ladder Volley Speed Ladder Drill to improve movement economy and hence maximize foot speed because we don’t want to “waste” any energy for undesirable movements.

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Once you can perform 2 Shots Ladder Volley Speed Ladder Drill in perfect form you want to increase the speed until you can execute it at maximum velocity before you progress onto the advanced- and professional level (explained below).

Because you are holding a tennis racquet in your hands while moving on the tennis court upper body movement mechanics (arms) don’t have to be in sync with lower body movement mechanics (legs) for maximum performance improvements and hence can be neglected.

2 Shots Ladder Volley Speed Ladder Drill Description

2 Shots Ladder Volley Speed Ladder Drill

0 balls are being fed by the teaching pro. The player, holding a racquet, stands behind the baseline in the center and needs to:

  1. Move quickly via side-step to the rubber ring at deuce-court
  2. Jump inside the ring with the right foot
  3. Stick the landing (1/4 squat)
  4. Push-off with the right foot
  5. Move quickly via side-step to the rubber ring at ad-court
  6. Jump inside the ring with the left foot
  7. Stick the landing (1/4 squat)
  8. Push-off with the left foot
  9. Move quickly via side-step to the center baseline
  10. Transition forward through speed ladder via “Fast Feet” while looking down at speed ladder
  11. Split-step into 2 rubber rings inside service box
  12. Perform a forehand or backhand lunge-volley

2 Shots Ladder Volley Speed Ladder Drill Progressions

  1. Beginner: look at your feet while moving through the speed ladder
  2. Advanced: look forward while moving through the speed ladder
  3. Professional: look forward & track an object (e.g, coach) while moving through the speed ladder

Related Speed Ladder Drills

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