Kbands Tennis Shuffle Drill
The sport of tennis requires athletes to be capable of effectively moving in every direction imaginable while still being able to take effective and accurate tennis shots. Tennis drills that emphasize lateral movements can be extremely beneficial to athletes of all ages and skill sets. Lateral quickness tennis drills not only allow athletes to quickly move around the tennis court but also train tennis players to move their feet efficiently so they can be in a good position to take a tennis shot. Just because a player can move quickly from one point to another on the tennis court does not mean they have developed the footwork to make an effective tennis shot once reaching their destination.
Even though the Kbands Tennis Shuffle Drill does not require the athlete to return any tennis balls it is still one of many effective tennis drills which can be used at the beginning of a tennis drills training session to practice footwork, lateral speed, and increase muscle activation in the glutes, calves, and thighs.
Kbands Tennis Shuffle Drill
Tennis players and coaches will want to execute the Kbands Tennis Shuffle Drill at the beginning of a training session. After executing all repetitions and sets of the Kbands tennis drill athletes can keep the Kbands Leg Resistance Bands attached to their legs and execute tennis drills like the Kbands Forehand Drill, the Kbands Backhand Drill, or the Kbands Alternating Shot Drill.
To perform the Kbands Tennis Shuffle Drill athletes will need one set of Kbands Leg Resistance Bands, 5-7 tennis balls, two Speed and Agility Cones (to create boundaries for the Kbands tennis drill), and a coach or partner to roll the tennis balls during the Kbands tennis drill. A tennis racket is recommended but not required for the Kbands tennis drill.
Athletes and coaches can use the lines of the tennis court to create boundaries for the Kbands tennis drill, but for younger athletes it is recommended that the Speed and Agility Cones are used to create boundaries for the Kbands tennis drill which are challenging, but appropriate for a younger tennis player.
To begin the Kbands Tennis Shuffle Drill athletes will securely attach the Kbands Leg Resistance Bands just above their knees. Younger athletes should use the Red Resistance Bands. Older athletes should use the Green Resistance Bands, or really challenge themselves by using the Heavy Blue Resistance Bands.
Get Moving With The Kbands Tennis Shuffle Drill
After the Kbands Leg Resistance Bands have been attached athletes can begin the Kbands Tennis Shuffle Drill. Athletes will begin at the midline of the baseline and start the Kbands Tennis Shuffle Drill when the coach or partner rolls a tennis ball toward the baseline. Once the tennis ball is rolled athletes will execute the Kbands Tennis Shuffle Drill by laterally shuffling quickly in the direction of the tennis ball, and positioning themselves so the tennis ball goes directly between their legs. Athletes will perform 4-6 resisted rounds of 20-30 seconds, taking 30-40 seconds of rest between sets of the Kbands Tennis Shuffle Drill. After completing all resisted sets of the Kbands tennis drill athletes will unclip the Kbands Leg Resistance Bands and perform 1-2 unresisted sets of the Kbands tennis drill.
Kbands Tennis Training Tips
As athletes move through the tennis drill it is important they use good body positioning and footwork to make this tennis drill an effective training tool. As tennis players are shuffling toward the tennis ball it is important they use good footwork and avoid crossing their feet or rotating their hips and shoulders. The athletes’ hips and shoulders should stay square to the tennis net in front of them throughout the Kbands tennis drill. If athletes begin to cross their feet and rotate their hips and shoulders it becomes easier for them to become off balance, making it difficult to maintain good body positioning for returning a tennis ball back across the tennis net. While executing the Kbands Tennis Shuffle Drill athletes also need to keep good spacing with their feet. The athletes’ feet should remain about shoulder width apart so a quick change of direction can take place if needed.
Coaches or partners rolling or serving tennis balls to athletes during tennis drills need to keep the age and skill level of the athlete in mind. This means that tennis balls should be rolled down the tennis court at a tempo which is challenging for the athlete, but is not so high that the tennis player has trouble maintaining proper body positioning and form.
As athletes work through the resisted sets of the Kbands Tennis Shuffle Drill they will need to work against the resistance in order to maintain this good body positioning and footwork. As athletes laterally move it is important they do not allow the Kbands Leg Resistance Bands to alter their form by either pulling the knees in toward the center of the body or causing the steps of the athlete to be shortened. If either of these lapses in form occur athletes either need to readjust their body positioning and movements, or a lighter level of Resistance Bands need to be applied for the Kbands Tennis Shuffle Drill.
The Kbands Leg Resistance Bands are a great training tool to strengthen the muscles in the thigh, glutes, and hips. However, unresisted sets can be just as beneficial for developing speed and quickness in those same muscles. When resistance is applied to a muscle, the muscle or groups of muscles, must activate more muscle fibers to perform the movement. When these extra muscle fibers are activated with the Kbands Leg Resistance Bands, then when the Kbands Leg Resistance Bands are removed, the added muscle activation creates more force that can be used to move the legs and body. With this in mind it is just as important for athletes to work against the resistance during resisted sets of tennis drills as it is for them to try to move at a faster pace, while still maintaining great body positioning, during unresisted sets of the Kbands Tennis Shuffle Drill.