Tennis Conditioning: Speed Ladder Drill - Icky Shuffle

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FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!

The Icky Shuffle is a speed ladder drill that is plyometric and is being used in tennis conditioning to improve overall quickness and footwork in particular. The purpose of the Icky Shuffle and speed ladder drills in general is to enhance neural pathways by developing effective motor patterning.

The speed ladder drills are plyometric and have a power component. Hence they are used for enhanced speed development. Plyometric exercises are a great resource to train transfer of power because you use your own body weight, which correlates to enhanced performance on the court. Therefore, plyometrics are an important part of your training regime/routine.

The athlete starts either in front, and to the left; or in front, and to the right of the first rung (be sure to perform the exercise both ways for symmetrical training).

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• tennis conditioning
• fitness
• Physical Fitness
• Physical Exercise
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• Tennis
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• player development
• medicine ball
• plyometric
• ballistic
• speed training
• power training
• agility
• quickness
• footwork
• speed ladder

[nick1177]

@wonka479 typically it's one in two in one out then you move the foot that's still left in the ladder up one and repeat.

[wonka479]

@nick1177 do you have to tap your foot on the outside?

[nick1177]

it helps when you don't do the drill completely wrong/