Speed is the ability to perform a movement within a short period of time and tennis as a sport requires both skill and speed in abundance.
Speed training for tennis is an important skill related component of your overall physical fitness which enables you to move around the court with faster response times. This allows you to get to balls quicker and therefore have more time to play your shot as well as being able to retrieve more balls when called upon to defend (Nadal!!).
To improve your speed you will need to work on many different components including acceleration, flexibility, reaction and speed endurance.
For too long, tennis training has meant endless hours on the court and long boring runs. Whilst hitting balls is a factor in improving your game, long runs certainly are not!! To separate yourself from the pack and create the power that defines the modern game, you must engage yourself in a training programme that makes you stronger and most importantly faster than you ever were before.
Commando Workout is a total body, game style specific training system designed to retrain the neural pathways of the body resulting in explosive legs and feet, core power and stability as well as strong yet responsive hands and arms -- all working together to produce smooth, fluid power tennis .
Get fit to play, don't play to get fit is a very well known saying and you should all know that doing some fitness work along side your lessons and practise sessions will improve your performance as well as making you less prone to injury.
Circuit training is an exercise format that normally utilises between 6 and 10 exercises that are completed one after another (the circuit!!) for a specified number of repetitions or time period before moving onto the next exercise.
The completion of one circuit training exercise and the beginning of the next are separated by brief timed rest intervals and each circuit by a longer rest period. The circuit training routine is the total number of circuits performed during a training session and may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training and your training objective.
• Lateral and linear
movement improvement
• Lateral, linear and vertical speed and power
• Agility, coordination and quickness training
• Reaction time training
• Core stability and strength
• Strength training
• Plyometric training
• Functional training
• Speed endurance training
Reference: Speed Training for Tennis - Improve Your performance Around the Court
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Authors: Manfred Grosser: Heinz Kraft and Richard Schonborn