Treadmill Drills for Tennis

by Michele M. Howard, Demand Media

Tennis players know the importance of cardio endurance, strong legs and the ability to change direction with lightning speed. If you or your game are lacking in any of these areas, hop on a treadmill and do agility drills. That’s right -- walking and running aren't the only activities you can do on a treadmill. Agility drills do require some coordination, and it may take a few attempts at a slow speed before you get the hang of them. Once you do, though, you'll have fun doing the drills while improving your conditioning, foot speed and on-court movement.


It's always a good idea to start every drill session with a short, aerobic warm-up. Set your treadmill to a brisk-walk pace and hold a lightweight dumbbell in each hand. Once you get into a smooth, walking rhythm, start pumping your arms with purpose. Half way through your warm-up, do a few upper-body exercises. Try biceps curls for a minute and then triceps extensions for another minute. Return to pumping your arms for the remainder of the warm-up.

Lateral Movement Drill

Shuffling on a treadmill can help you improve your lateral movement. To start this drill, set the treadmill to a moderate, jogging pace. Hop on and start jogging. Once you're used to the pace and you're in a good rhythm, quickly turn sideways to the right and start shuffling as if you're moving toward the left side of a court. Stay on the balls of your feet. After a minute return to a forward jog for a couple of strides and then quickly turn sideways to your left and shuffle as if you are moving to the right side of a court. Shuffle for another minute, return to a forward jog and repeat.

Quick Footwork Drill

The in-out drill is a quick footwork drill that can help you develop lightning-fast feet. Jog at a moderate pace and once you're in a good rhythm, start the drill. Take two steps on the treadmill's belt, first with your right foot and then with your left. On the third step, step out to the right with your right foot, off the belt onto the edge of the machine. The fourth step is on the belt with your left foot, followed by your right foot. Next, step out to your left with your left foot, off the belt. Return back to the belt for two quick steps and repeat -- step out to the right, back to the belt and then step out to the left. Continue the in-out drill for one minute.

Plyometric Drill

Strengthen your legs and improve your explosive power with a treadmill plyometric drill. Start with a forward jog at a moderate pace and once in a good rhythm, turn completely around and do a backward jog. When you're ready, stop jogging and ride the belt to the end of the machine. Hop off the belt, land on both feet, bend your knees and hips and lower your body into a squat. Immediately jump vertically as high as you can, extending your arms above your head to get some height. Upon landing, quickly turn around, run back up onto the belt and repeat. Do the drill for one minute.

Hand-Eye Coordination Drill

If you need a greater challenge, have a training partner throw you tennis balls while on the treadmill. Start jogging backward on your treadmill. Have your partner throw you a ball. Catch it with your right hand and toss it back. With the next toss, catch it with your left hand and toss it back. Alternate hands and continue to catch and toss the ball while jogging backward. Perform the drill for one minute.

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