Speed Training

Tennis is a power dominant sport, where high-intensity short duration bouts constitute the majority of play. This means that developing speed and quickness, while demonstrating agility in an efficient manner, is crucial to success in competitive tennis. These components of speed can be enhanced by implementing some of the drills and exercises described in this section, and many of the dynamic warm-up calisthenics described in the warm-up section. To work with one of our conditioning coaches contact us now!

Clap Pushup
Lower chest to the floor; forcefully extend the arms to propel the upper body
Lower the chest to the floor and forcefully extend the arms to propel the upper body completely off of the floor. When loss of ground contact occurs, perform a clap before falling back into position with the chest lowered to the floor. As soon as the chest is lowered to the floor rapidly perform...
8-Way Cone Drill
The athlete starts at any of the 4 outside cones (here center of baseline).
This drill is relatively complex and involves multiple calisthenic movements. The athlete starts at the center T. The athlete goes through the drill performing the specified calisthenics in the video. During the drill the athlete makes quick transitions when changing directions. An example would be...
Lateral Shuffle
Start on the left or right lateral aspect of the first set of rungs .
The athlete starts on the left or right lateral aspect of the first set of rungs (make sure to perform equal reps on both sides for symmetrical training). Rapid steps with both feet into the space between the first set of rungs are followed by rapid steps to the outside lateral aspect of the second...
Fast Feet
The athlete starts directly in front of the first rung of the ladder.
The athlete starts directly in front of the first rung of the ladder. The object is to progress down the ladder in a rapid fashion without neglecting to synchronize upper body movement with the lower body. Make sure arm motion imitates that seen in proper running form. Both feet make contact with...
Ice Skaters
For this drill, agility rings or cones may be used as markers to dictate the starting positions of the outside leg or the distance of the jump; otherwise the focus of each jump can be maximum distance. Start by dropping into a ¼ squat and driving forcefully off the leg opposite of the direction to...
Broad Jumps
Stand with the feet about shoulder width apart and drop into a ¼ - ½ squat position. Bring the arms close the sides (bent at 90*) with the elbows extending behind the torso. Rapidly extend the hips and arms while jumping horizontally as far as possible. Land in a ¼ - ½ squat position so that...
Lateral Box Shuffle
Drive laterally with the foot on the floor to clear the box.
The box used for this drill should be small to promote quick repetitive hops. Drive laterally with the foot on the floor to clear the box and land on the other side with the opposite foot now on the floor. Land softly as possible on the box and floor, and drive back to the starting position as...
High Box Jumps
Drop into a ½ squat and quickly extend the hips.
Drop into a ½ squat and quickly extend the hips and jump onto the box positioned in front of the body. Land softly on the box with both feet completely on the box in a semi-squat position. The knees should be brought high through rapid hip flexion during the jump. Step down from the box.
Box Depth Drops to Vertical Jump
A box no higher than 18 inches should be used for this exercise.
A box no higher than 18 inches should be used for this exercise due to safety reasons and to the fact that the movement would be slowed down to an extent that it would no longer constitute as a plyometric/ballistic for increasing power. A step should be taken off the box (not a jump), and when...
Tuck Jumps
Repeated jumps are performed in place.
Repeated jumps are performed in place with concentration on limiting ground contact time. The knees are brought to the chest during each jump via rapid hip flexion. The arms should also be used to optimize vertical height. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!