Speed · Level 1
Line hops
Hop quickly over a line (tape on the floor) forward-back and sideways.
- Suggested dose
- 3 × 15 s · 40s rest
- Equipment
- No equipment
- Works
- Calves, Quadriceps
- Pattern
- Footwork, Plyometrics, Ankle and calves
How to do it
- Mark a line with tape.
- Hop with feet together forward and back as fast as possible.
- Then side to side. Count the reps.
Key points
- Short contacts
- Eyes forward
Common mistakes
- High, slow hops
Why it helps your tennis
Home version of the hexagon test (quick changes of direction).
Source: Complete Conditioning for Tennis, ch. 4 (hexagon test)