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.
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.
Once you can perform 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
0 balls are being fed by the teaching pro. The player, holding a racquet, stands behind the baseline in the center and needs to:
- Move quickly via side-step to the rubber ring at deuce-court
- Jump inside the ring with the right foot
- Stick the landing (1/4 squat)
- Push-off with the right foot
- Move quickly via side-step to the rubber ring at ad-court
- Jump inside the ring with the left foot
- Stick the landing (1/4 squat)
- Push-off with the left foot
- Move quickly via side-step to the center baseline
- Transition forward through speed ladder via “Fast Feet” while looking down at speed ladder
- Split-step into 2 rubber rings inside service box
- Perform a forehand or backhand lunge-volley
2 Shots Ladder Volley Speed Ladder Drill Progressions
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and hitting in the same spots repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form. Next extend the length of the speed ladder.
Increasing the length of the speed ladder makes it more challenging for the nervous system!
Here are the progression levels:
- Beginner: look at your feet while moving through the speed ladder
- Advanced: look forward while moving through the speed ladder
- Professional: look forward & track an object (e.g, coach) while moving through the speed ladder
Related Speed Ladder Drills
- Lateral Posterior Cross Over to Diagonal Lunge
- Lateral Fast Feet Groundstroke Step In
- Inside Out Fast Feet Speed Ladder Drill
Training Zone
We provide you with some more workouts and training tips you may be interested in to optimize your training.
Also, make sure that you warm up properly before and stretch out after your training session.
