Speed
As a Teaching and past playing Pro there are a few things I've learnt to look for in young players that I know are necessary to be successful at a high level. Talent, height and body type, the ability to learn and work, even desire are all major factors in the equation. However the most important factor in terms of physiology is natural SPEED.
People talk about Agassi's lightning hand speed but it's his feet that initiate his shots. His court speed allows him to get to the ball early in the first place, allowing him to take one of his classic full tilt cuts at the ball without having to compromise because of poor body position.
If you look at the top 100 playing men, I could find only one or two who I thought were a tad slow for the top. Rosset and Gimelstop are "slowish" but they are quite tall. In the ladies, it's a different story because of the dynamic of the women's game. In the past it was possible to be a big hitter and a poor mover but that trend is certainly changing. In the past Davenport and Hingis have looked slow and as for Seles, for my money she is down right unprofessional. I'm pleased to see that strong fast athletes are taking over the women's game and Seles amongst others are now being forced to shape up or risk becoming uncompetitive.
If you are naturally slow, there is not much chance you are going to be really fast, that's just genetics. However, through specialised training and court craft you can be "adequately" fast. Certainly fast enough to improve your tennis potential at any level.
NOTE; It is almost impossible to increase speed dramatically by just playing tennis.
"How do I get started?" For a start, you can put the printer on and copy this article and stick it in your tennis bag, and then when you get started (sooner than later) you'll have a ready reference.
All high impact exercises and sprinting should be done on grass or other impact absorbing surfaces. Use clay courts if you have the option for the court stuff or use very good shoes. Studies (at John Hopkins Uni) have shown knee injuries come back to haunt you later in life in the form of osteoarthritis, so invest now for tomorrow.
Remember it's the fast twitch fibres in your muscles that you are trying to develop; so all exercises should be of an explosive nature like a boxer throwing punches. It's during these movements however most injuries occur, so it is absolutely vital your body is warm and stretched out properly before you get started. I found playing tennis and then doing a work out beneficial, as I was warm physically. Mentally, I thought I was pushing that bit harder and then in my matches I felt confident that I could go the distance easily.
You can break your speed / explosive strength work into a three day a week program with light runs on the off days. Change your environment on each of the speed days between track, gym and on-court workouts. This keeps things interesting, fresh and purposeful.
NOTE; Find a friend to train with or someone who can time you. It stimulates competitive instincts and it's fun. (Dad's love this role!)
Court work
Mimic tennis. Stand in court with a person who will direct traffic. You will have your feet further than shoulder width apart and knees bent (like guarding somebody in basketball). You will be running (shuffling) fast on the spot and your director will be indicating through commands which direction you should shuffle in. Start with 30 second periods and build up the reps but not the time and give yourself the same amount time rest as you would get in a tennis match.
8 Ball pick up. Place 8 balls on court. 3 at the net where the singles and centre lines intersect the net. Likewise at the service line and 2 on the base line. Starting from the centre of the base line (home base), pick up the balls one by one as fast as you can and place (not drop or throw) at home base. Time and record it for reference.
Lunge and Catch. You will be waiting in a low position, feet spread and the director will be 2 or 3 metres away. Director will throw a ball far enough that you have to take 1 or 2 quick steps in order to catch the ball. You flick the ball back to the director as you recover back to the start point. You can do this at three different heights, random or side to side to simulate tennis shots. Start with 10 and increase as you get better.
Gym Work
Leg extensions, leg curls and squats. Your looking for explosive legs so focus on that. Use medium weights and high reps for building long muscles and use a more aggressive attack, although staying smooth through the lift. Ask a Professional Fitness person for help when getting started, tell them your goals and get there advise to polish your technique and for maximum results.
NOTE; You cant read all you need to know about gym work, so ask a Fitness Trainer.
Jump Training. This can be done anywhere but I like the spongy mats in the gym. Simply jump straight up into the air. Use your arms and give a "maxed-out" effort each time. You can use lightweights also if you like. Squat low then explode using your thighs. You can do this also from a less crouched position for calf work. One leg springs are also an alternative.
Skipping. Skip your way to zippy footwork. Six times thirty seconds really "maxing-out". Learn the different steps and the doubles. This will also help your balance and co-ordination.
Track
A couple of tips:-
Start a sprint by pushing off with your front foot (weight forward and low).
- Don't stop quickly after a sprint, run them through.
- Record all sprint reps and times (use a timekeeper/dad/mum/coach)
- Jog (or fast walk) back to start to recover.
- Do sprints down hill if possible.
Basic Sprint Work
| Av. Time | Av. Recovery | Approx. Time | |
| 2 x 400m | 1 min | 3 min | 8 min |
| 4 x 200m | 26 sec | 2 min | 10 min |
| 5 x 100m | 13 sec | 1 min | 10 min |
| 8 x 50m | 7 sec | 50 sec | 8 min |
| 10 x 25m | 4 sec | 25 sec | 7 min |
| Total: 2750m | Total: 43 min | ||
Warm down with 800m decreasing from running to jogging to walking.
NOTE; when sprinting, the object is to do the sprint at 100 percent and is not a question of how quickly you complete the workout, so use a good hour.
Re-hydrate often, sip constantly throughout the workout but don't drink too much at once you will find it uncomfortable.
Speed work is a great way of improving your court coverage. It can add an extra point or two to a match, perhaps enough to swing a set or a tiebreaker your way as well as adding power to your shots and height to your serve.
Good Luck
The Tennis Coach