If you are a tennis player, then speed is a key component to increasing your performance. Whether you are a youth tennis player, collegiate athletes, or competing in the next US Open, one thing is true: You need to increase your speed performance to have an edge over the competition. Incorporating speed, agility, and quickness training (SAQ) and linear speed drills will help you to develop fast feet on the court and increase your quickness and speed.
Speed, agility, and quickness training ( SAQ ) generally describes a discrete set of skills required to respond to stimuli, accelerate, decelerate, and change direction efficiently in a fast, smooth, and repeatable manner.
For linear speed an athlete will require flexibility in the hip extensors and flexors most importantly. The lower back, hamstrings, quadriceps, calves, Achilles and rotator cuffs also play major roles in sprinting. Every tennis athlete must have a solid flexibility program to perform at their best. Poor flexibility will lead to injury and will contribute to flaws in sprinting technique.
There are a variety of ways to improve flexibility. The main methods are myofascial release, dynamic stretching, and static stretching. Myofascial release is used for pre post workout and involves using a foam roller. A dynamic warm-up elongates muscles actively and promotes blood flow and full range of motion. It is ideal for a tennis athlete to gradually increase the body’s core temperature to prepare for high intensity exercise. Static stretching is a good way to lengthen your muscles and is best performed during the cool down period of a training session.
Tennis-specific conditioning is necessary to train the body’s physiological systems for he demands of the tennis game. The drills provided here will help players develop the cardiovascular fitness they need to succeed while also improving movement efficiency, footwork and balance.
- Lateral Alley Drill – http://bit.ly/1uRsDgL
- Forward/Backwards Alley Drill – http://bit.ly/1ARleQl
- Slalom Drill – http://bit.ly/XwSeAD
- Spider Drill – http://bit.ly/1mbxjhT
- Lateral Figure Eights – http://bit.ly/1o0SkXW
- For Cone Drill with Adjustments – http://bit.ly/1qV5PwY
- Service Box Crossovers – http://bit.ly/1o0Q96U
- Horizontal Repeaters – http://bit.ly/1wodq7T
- Vertical Repeaters – http://bit.ly/1qKbUNX
- Diagonal Repeaters – http://bit.ly/1BJIwd3
There are many training methods that can be implemented to improve overall speed. A tennis player must always remember that to become faster, you must run faster. Therefore a speed program should be designed around allowing for full recovery between repetitions.
The distances in which speed training should be completed should be between 5-20 yards. This is relevant to the distance you will cover on the tennis court.
Do you need some direction? Contact us! We can help provide a training program that will help you to reach your tennis specific goals. We offer one-on-one personal training and small group training of increased tennis performance in Henderson and Las Vegas, Nevada.