Athlete starts 1 foot away from the baseline and initiates the drill by split-stepping into 2 rings. Athlete moves to the left-hand side by pushing off the right foot and sprinting towards the doubles sideline where the athlete needs to perform a right footed lunge-step into another ring (simulating footwork for a backhand). Before changing direction, athlete rotates left hip forward so that left foot can be used to push off in the opposite direction (to the right). Athlete sprints to the opposite doubles sideline, where he/she performs a left footed lunge step into a ring before rotating right hip forward and using right leg to push off and sprint back to the center of the baseline, split-steps, sprints forward and then split-steps into the 2 rings again at service line to end the drill.

The athlete starts at the Service-T and performs the movements specified in the video flowing in a clock-wise fashion. Emphasis should be on crisp movements and change of direction.

During the modified T drill the athlete undergoes all the movements specified in the video while continuously facing the net. The athlete is to get to each cone in the quickest manner possible without neglecting to keep the eyes on the opponent’s side of the court.

During the modified T drill the athlete undergoes all the movements specified in the diagram while continuously facing the net. The athlete is to get to each cone in the quickest manner possible without neglecting to keep the eyes on the opponent’s side of the court. At the first and second cones (1 & 2), a partner passes a medicine ball which the athlete must return by performing an explosive twist throw from the obliques and hips. The throws should be directed to the lateral aspects of the court. 

This drill follows a simple movement pattern in the shape of a rectangle. The traditional combination of calisthenics includes a sprint, backpedal, shuffle, and carioca. Other combinations may be used as applicable. Make sure to perform equal reps starting from the left and right corner on one side of the rectangle to implement symmetrical training of the lateral movements. The athlete performs the drill tight to the outside perimeter of the cones.