Ball Drop Sprint
- Prescription
- 6 × 10 yd · 60 s restabout 6 min
- Players
- 2 minimum
- Equipment
- Tennis balls
Your partner stands eight or ten yards away, arm outstretched, and drops a tennis ball without warning. You must catch it before it bounces a second time. This is the only drill in the catalog that is triggered by an external signal rather than by your own decision.
Key points
- Low, ready stance with weight distributed: that’s what matters, not raw speed.
- Keep your eyes on the ball, never on the ground.
- Move your partner back one yard as soon as the ball is caught three times in a row.
- Sixty seconds between reps; the sprint is short.
Common mistakes
- Waiting upright with straight legs: your first step then costs two tenths.
- Anticipating the drop, which turns a reaction drill into a guessing game.
Demonstrations
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Related drills
LEVELS : Beginner · Intermediate · Advanced
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