Movement · Advanced

Sprint and Stop Drill

Build explosive movement and sudden deceleration.

Level: NTRP 3.5–4.5 Time: ~20 min XP: +50
01

How to do it

  1. 1
    Start at center mark
  2. 2
    Sprint to wide forehand, stop and hit
  3. 3
    Sprint to wide backhand, stop and hit
  4. 4
    Focus on controlled deceleration
  5. 5
    Complete 10 full court sprints
02

Equipment

RacquetBallsPartnerCourt
03

Pass when

Success criteria
Hit 8/10 shots in play while maintaining balance
Run it with a partner
Need a hitting partner for Sprint and Stop Drill?
Find one nearby →
★

More movement drills

Beginner
Side Shuffle Baseline
NTRP 2.5–3.5 · ~10 min
Beginner
Recovery Step Basics
NTRP 2.5–3.5 · ~20 min
Intermediate
Recovery Footwork Pattern
NTRP 3.0–4.0 · ~20 min
Intermediate
Forward/Backward Movement
NTRP 3.0–4.0 · ~20 min
Advanced
Slide Technique (Clay Court)
NTRP 3.5–4.5 · ~20 min
Competitive
Change of Direction Agility
NTRP 4.0–5.0 · ~20 min