Develop drills that fit these requirements: 40% Type IIb, 40% Type IIa, 20% Type I

Type IIb example activities: Striking the ball, Stoppiing and reversing direction, deep knee bends and lunges needed to reach the ball. Focused exercises include those that include rapid starts and stops, lunges with the vest, balanced knee bends with medicine ball, rotation bar, horizontal one leg knee bends. Hitting forehands standing on one leg, dropped ball exercises, 10 yard maximum effort sprints, 20 second Jump.

Type IIa example activities, Ladders, dots, side-to-side and inside-out hitting exercises, jungle.

Type I activity: One mile warm up.

Use type IIa activities to inlcude footwork, for example see the following video: cross-step, side shuffle, turn, approach, stop, hit, reverse and repeat.

Use type IIb activities to develop core, legs and neck.

References