Baseline Blitz Circuit
Agility & Change of Direction
Legend
- player
- cones
- ball
- movement path
How it works
Maximize explosive change of direction under fatigue by completing a timed multi-cone sprint circuit followed immediately by live point play.
What you need
- tennis racket
- tennis balls
- court
- cones
- resistance band
Your focus
Training agility under physical fatigue replicates the demands of a long competitive match where movement quality must be maintained in the third set. The transition from footwork circuit to live hitting forces players to control their breathing and reset mentally. Combining resistance work with on-court movement builds the hip and glute power that drives efficient direction changes.
Set five cones in a star pattern across the baseline, center, both corners, and midway between each corner and the center.
Player wears a light resistance band at the ankles and completes the star pattern (touching each cone and returning to center) twice for time.
Player removes the band and immediately transitions to a live three-ball rally with the coach feeding at match pace.
After the rally, player records time and notes any footwork breakdowns; complete five circuits with 60-second rest between each.
Goal
You've got it when you finish the cone circuit without slowing down and still hit the first live ball cleanly, your legs feel ready, not dead.
Helpful cues
- Drive through the cone, don't brake at it
- Reset your ready position between every cone touch
- Match footwork when tired looks the same as when fresh, commit to it
Adjust the challenge
Make it easier
Strip it back
Remove the resistance band and allow the player to walk between cone touches during the circuit.
UpLVL it
Add the next challenge
Require the player to verbally call every ball as 'in' or 'out' during the live rally to add a cognitive load simulating match pressure.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.