Activity summary
This activity helps players improve their movement from the T by practicing lunging to touch different cones on command. It enhances their ability to quickly move forward, stay balanced, and react to changing directions, all while maintaining control and positioning.
Activity setup
- This activity can be done individually or with a partner.
- Each person or pair needs three different coloured cones, set out in a triangle shape with cones spaced about 1 m apart.
What to do:
- The player stands opposite the middle of the cone triangle, about 1.5 m from each cone.
- The coach (or partner) calls out a colour, and the player lunges to touch that cone with their racket hand.
- After each lunge, the player returns to the starting position, mimicking returning to the T.
Activity video
Watch this video to see the session in action.
Coaching Tips
- Stay on the balls of the feet, ready to split step and move quickly.
- Engage the core to stay balanced and stable.
- Control the lunge by stepping far enough to keep the knee aligned over the foot, avoiding overreaching.
- Push back through the front leg to return to the start position smoothly.
Make it easier
- Remove the need to touch the cone—just focus on lunging towards it.
Make it harder
- Challenge players to lunge to the cone leading with the leg they would typically use for their shot.
Safety
Remember, you can use the STEP framework—Space, Time, Equipment, and People—to adapt any activity, making it easier or more challenging to suit your players.
Always check that there's enough space for everyone to participate safely, and ensure any under-18s are wearing protective goggles where appropriate.