Activity summary
This drill challenges players to improve fitness and game-like movement by lunging to cones placed at varying distances, developing power, agility, and court coverage.
Activity setup
- Groups of any size; each player needs one cone (high cone preferred).
What to do:
- Position cones about 1.5 m from each player’s start.
- On coach’s command, sprint to cone and lunge to touch with racket hand.
- Return backwards to start.
- Progress by increasing cone distance.
Activity video
Coaching Tips
- Stay on the balls of your feet, ready to move quickly.
- Engage your core for balance and stability.
- Step far enough to align knee over foot; avoid overreaching.
- Push back through the front leg for a smooth return.
Safety
Remember the STEP framework—Space, Time, Equipment, People—to adapt difficulty.
Ensure clear space and appropriate cone height; monitor form to avoid strain.