Exercise: Slalom Agility Run in Sand
The “Slalom Agility Run in Sand” exercise shown in the video is one of the best overall movement exercises for any athlete who is looking to improve his/her ability to change direction quickly – especially in lateral and multi-directional movements. The exercise can be performed on grass, hardcourts, claycourts or sand. The exercise shown is performed on sand and this increases the recruitment of the larger muscles to help the athlete push forcefully into the ground and also stresses the smaller muscles of the lower body to help stabilize during the forceful eccentric muscle actions involved in the deceleration required at each of the cones. Then the athlete needs to push forcefully into the sand to be able to re-accelerate to move to the next cone. This is a challenging exercise for most athletes; it is rather common for athletes to feel some muscle soreness (DOMS) the first 48-72 hours after performing a series of sand movements. Start this exercise performing 6 cones spaced at 10 yards apart in a slalom pattern. Perform 10 repetitions of the sprint from cone 1-6 proving 60-120 seconds rest to work on explosiveness. If using this exercise for tennis-specific endurance work, then perform 20 repetitions with 20-30 seconds rest between each repetition.
The “Slalom Agility Run in Sand” exercise shown in the video is one of the best overall movement exercises for any athlete who is looking to improve his/her ability to change direction quickly – especially in lateral and multi-directional movements. The exercise can be performed on grass, hardcourts, claycourts or sand. The exercise shown is performed on sand and this increases the recruitment of the larger muscles to help the athlete push forcefully into the ground and also stresses the smaller muscles of the lower body to help stabilize during the forceful eccentric muscle actions involved in the deceleration required at each of the cones. Then the athlete needs to push forcefully into the sand to be able to re-accelerate to move to the next cone. This is a challenging exercise for most athletes; it is rather common for athletes to feel some muscle soreness (DOMS) the first 48-72 hours after performing a series of sand movements. Start this exercise performing 6 cones spaced at 10 yards apart in a slalom pattern. Perform 10 repetitions of the sprint from cone 1-6 proving 60-120 seconds rest to work on explosiveness. If using this exercise for tennis-specific endurance work, then perform 20 repetitions with 20-30 seconds rest between each repetition.
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