Fitness

Work Out Like a Ball Kid: Speed Drills With the World’s Fastest Feet

If you’ve ever been to a professional tennis match or watched a tourney on TV, you’ve in all probability in awe of not simply the athletes — but additionally the ballpeople. I imply, they’re SO quick and SO agile. They’re mainly tennis ninjas.

And actually, they don’t get the type of respect and a focus they deserve, ya know?

Well, we’re doing our half to proper that improper at the moment by not solely giving them a digital high-five, but additionally by sharing this velocity and agility exercise from Luis Badillo Jr. — AKA the person with the quickest ft on the planet — and courtesy of Reebok. He developed these 5 drills to assist ballpeople follow their velocity and agility and study probably the most essential abilities for exhausting courts, but it surely’ll additionally assist any non tennis ninjas enhance their general quickness.

Speed Drill 1: Getting Off the Line Quickly

Set up a typical agility ladder and run by it with excessive knees, specializing in pulling your knees to your chest.

“Exaggerated actions like excessive knees aid you follow method so that you’re prepared for the true scenario when it comes,” says Badillo. “In this case, it teaches you to remain gentle in your toes whereas shifting quick, which is essential to creating velocity ranging from a crouched place.”

Speed Drill 2: Picking Strays Up on the Fly

Set up two cones about eight ft aside. Run by them, staying low sufficient to faucet the highest of the cones together with your hand as you cross them.

“Staying low is vital so you may choose up balls with out breaking your stride,” says Badillo. “Don’t waste time working upright after which having to bend down to select up the balls.”

Speed Drill three: Sprinting Across the Court

Set up hurdles a couple of ft aside throughout the size of the court docket and dash over them as quick as you may.

“The hurdle is for explosiveness, or how briskly you will get your ft off the bottom,” he says. “This drill teaches you to realize most velocity over a brief distance.”

Speed Drill four: Stopping on a Dime

Set up two cones about 4 ft aside. Run two ovals round them then proceed your run throughout the size of the court docket.

“Ballpeople must be comfy altering route rapidly,” says Badillo. “Lean ahead and preserve your middle of gravity low so you may take sharp turns with out falling down.”

Speed Drill 5: Picking Up Multiple Balls at Once

Set up a ladder and place two tennis balls on both facet, evenly spaced aside. Run by the ladder with two ft in every field after which two ft out, selecting up the balls as you cross them.

And now we’re dying to know, moreover the ballpeople, who else are you rooting for on the U.S. Open this yr? I’m a proud Fed Head. —Jenn