TENNIS AGILITY

How to get the most out of the APP!

 

What is Tennis Agility Lite??

 

•It’s an app, for iPhone, iPad, iPod touch

•That helps train agility speed and fitness

•Using court based exercises

•Based on a player responding

•To random or ordered “cues”

 

•“cues” are a combination of audio and visual cue

•For example the device will call out the number 1 and show the number 1 on the screen

•Player must go to a cone/marker/position on the court denominated with the number 1

 

•Random means you don’t know which cue is going to be called out next

•It will be one of the cues from the available cues for that exericise  - e.g. one from red,white,blue, yellow

 

•Ordered means the cues will be called out in the order displayed

•E.g. if the available cues are red,white,blue, yellow

•Then it will call out red then white then blue then yellow

 

Benefits

 

•Exercises using random cues will benefit agility, sharpness and reaction times

•Exercises using ordered cues will benefit overall fitness and speed – for example shuttle runs 

 

Bonus!

 

•We’ve also thrown in the multi stage fitness test

•To allow you to test aerobic fitness (VO2max)

•In the plus version this test can be calibrated to any  distance – e.g. court dimensions

 

Walkthrough

 

•If we open the app

•Look at the bottom

•You can see a list of options on a tab bar

•You have exercises, advanced calibration and support

 

•Exercises show the list of exercises!

•Advanced calibration allows you to set up your own exercises and adjust standard exercises from the list

•Support has contact details, and upgrading option plus restore purchase (if you’ve lost the paid version from the app) 

 

Exercises screen

 

•So here we are on the home page that loads up first time you run the app

•I’m running this app in the iOS Simulator which facilitates screen capture

•Plus this is iOS 7 – it might look a bit different from older iOS versions

•But the functionality is the same!

 

•Just below the title there is an area for ads

•This can be turned off by upgrading

•You can upgrade by going to the support tab

 

•Here is a list of exercises

•I can swipe up down to go through the list

•I can select an exericse

•Tapping on i brings up instructions

•Tapping on GO bring up the exercise RUN screen

•Let’s do that

 

Exercise Run Screen

 

•Ok so we’re in the exercise run screen

•At the top we have stats on progress through the exercise

•So we have the repetition count, total reps/shuttles

•The set/level count

•Total sets

 

•Then we have time information

•Time per shuttle

•Target for the exercise – this excludes any initial delay

•Current shuttle time

•Session total time

 

•Adjusting the slider changes the time per shuttle

•So you can make it harder by dragging to the right

•And easier by dragging to the left

•You can also do this while the exercise is running!!

•So if you have the iPhone in your hand, you can changes the difficulty as you’re running!!

•Or a coach can do this for you if they think you’re going too slow/fast

 

•At the bottom you have rewind, play and x

•Rewind bring you back to the start

•Play/pause starts, pauses and continues the exercise

•X ends the session

 

•On ending and exercise

•It will ask you to upgrade and then ask if you want to share progress to facebook and twitter

•It’s a great way to log progress and get affirmation from your friends for doing the exercise! – here’s an example from TWITTER!

•You can also adjust sharing settings for this app in the privacy are of settings – like this->

 

Run Test

 

•Let’s run it to see what happens

•There’s a 10 second countdown for this particular one

•To allow you to get ready

 

•And we’re off

•So you have to jump outside the hexagon and back in before the shuttle time runs out

•And on to the next one and so on

 

•You can vary difficulty on the fly

•See how the shuttle time changes

•And the target time also

•Ok let’s stop this and go to Advanced Calibration

 

Advanced Calibration

 

•This is what makes this app by far the most powerful exercise training app for agility/speed anywhere

•For the lite version, there’s not much that can be changed here

•But you can double tap on a cue to change it’s shuttle time! – let’s try it!!

•First we’ll choose a more meaningful exercise

 

•So we’re choosing agililty square

•Go back into adv calibration

•Double tap on yellow

•Change the rep time to 4 seconds

•For blue choose 6 seconds

•For white choose 8 seconds

 

•So you have 2 seconds to get to red and back

•4 for yellow,6 for blue and 8 for white

•Now instead of a square

•Put the cones in a line

•Put red 2 m from the end line

•Yellow another 2m away from red, 4m from the end line

•Blue at 6m and white at 8m

 

•Like this!

•You now have a random shuttle run set up!!

Give it a try!!

 

THANKS!!

•CHECK out the TENNIS AGILITY PLUS WALKTHROUGH!!!

Feedback and exercise ideas WELCOME!