T-Drill Court Sprint
Agility & Change of Direction
Legend
- player
- cones
- movement path
How it works
Build first-step quickness and directional change by running a T-pattern between the service box corners and center mark.
What you need
- tennis racket
- tennis balls
- court
- cones
Your focus
The T-drill pattern mirrors the side-to-side and forward-back movements players use in real points. Running with a racket teaches players to maintain balance while carrying equipment. Repetition at a controlled pace builds muscle memory before applying the movement at full speed.
Place cones at the center mark, both service box corners, and the T of the service line.
Player starts at the baseline center mark and sprints forward to the service-line T cone.
Player shuffle-steps left to the deuce corner cone, then right across to the ad corner cone, then back to the T.
Player backpedals to the starting cone; coach records time and player repeats three sets.
Goal
You're nailing it when you complete the T-pattern and feel light on your feet, no stomping, no stumbling, just clean quick changes.
Helpful cues
- Drive off the outside foot when changing direction
- Stay low in your shuffle
- Chin up, don't look at your feet
Adjust the challenge
Make it easier
Strip it back
Slow the drill to a jog pace and remove the timer so players focus on footwork pattern accuracy.
UpLVL it
Add the next challenge
After completing the T pattern, player must sprint to receive a fed ball and hit a groundstroke before the bounce.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.