by Anne Quinn, Australia
The following is a tennis specific exercise that Anne Quinn believes should be
included in every serious tennis player’s fitness programme.
THE QUINN AGILITY
DYNAMIC BALANCE &
RESPONSE TIME TEST.
This is a test designed to measure the agility, dynamic balance and response
time of a tennis player – that is the ability of a tennis player to start and stop,
remain balanced, to react to their opponent (the tester in this case) and the
ball, and to change direction quickly and effectively whilst moving. This test
was designed specifically for tennis players, as the movements in this test
occur so frequently in a tennis match.
1. Half a Tennis Court
1. The subject begins standing in the starting position at the intersection of the service line and the centre line.
2. The tester stands in front of the subject (on the other side of the court) approximately six feet back from the net. The tester is thus
simulating an opponents position.
3. Holding a ball in their hand the tester points to a mark and at the same time calls the direction to which they are pointing (e.g. right)
simultaneously, the tester starts the stopwatch, held in the other hand.
4. The subject must run quickly to that mark, touch it and return to the starting position.
5. The tester immediately calls and points to another direction.
6. The subject then runs as quickly as possible to this direction and touched the line, then returns to the starting position.
7. The subject only has to touch the line to which they run, not the starting position on which they return. (This simulates running to the
sideline for a shot, bending down to hit the ball, then returning to the middle of the court for the next shot).
8. It is imperative that the subject watched the tester constantly. This test simulates game situations, and thus the subject must not take their
eyes off the “ball”. They must run in all directions, keeping their eyes on the tester and the ball, as though the tester were an opponent.
9. This procedure is repeated eight times – that is, once to each direction.
10. However, the order must change with each trial, so that it is unpredictable. A player will have to react to the tester and the ball, just as
they react to an opponent and the ball in a game situation.
11. The stopwatch is clicked off when the subject returns to the starting position after touching the eigth mark.
The best of two trials is recorded as the score. A recovery period of two to three minutes is given between each trial.
Male 29.4 seconds
Female 34.5 seconds