Three-Point Power Circuit
Athleticism
Legend
- player
- movement path
How it works
Build elite-level tennis athleticism by cycling through an agility ladder, explosive sprint, and high-intensity fed-ball sequence without rest between stations.
What you need
- tennis racket
- tennis balls
- court
- agility ladder
- ball hopper
Your focus
Chaining three athletic demands without rest mirrors the physical intensity of a tight third set where players must remain explosive. The agility ladder builds foot speed and coordination, the sprint builds power, and the fed ball builds the ability to compete under fatigue. Tracking completion times and shot accuracy creates accountability for sustaining quality under pressure.
Station 1: Player completes two-foot-in ladder run (full 10-rung agility ladder) twice without stopping.
Station 2: Player immediately sprints from the baseline to the net post and back twice.
Station 3: Without rest, player receives five fed balls from the coach, two forehands wide, two backhands wide, one down the middle, and must keep all five in play.
Rest 90 seconds, then repeat for four total circuits; coach scores accuracy and records station transition times.
Goal
You've got it when you reach the fed ball ready to swing after all three stations, not stumbling, fatigue is there but you're still controlled.
Helpful cues
- Your athleticism is your weapon, maintain it from rep one to rep four
- Use your exhale to re-center between stations
- Quality over speed, a precise ladder run is better than a sloppy fast one
Adjust the challenge
Make it easier
Strip it back
Allow a 15-second rest between each station within the circuit.
UpLVL it
Add the next challenge
Add a fourth station: immediately after the fed balls, player must serve two first serves and hit a return, simulating match-point conditions under fatigue.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.