Adding strength training to your tennis conditioning program will produce speed, agility and more powerful strokes to your game. This type of stamina and endurance requires a training program with speed and agility drills, aerobic and strength exercises and interval training. There are so many different kinds of exercises, you can use books or your own imagination, just make sure that the correct technique is used. Your email address will not be published. The use of tennis speed and agility equipment is equally important as these tools will add more variety and challenge in the training. well as tennis-specific skills. These drills will emphasize the different muscles action as the hips flexor. It allows someone to decelerate, … In last week’s episode I explained the benefits of a proper warm up routine.. Today I will explain how flexibility impacts on-court performance because, often times, flexibility is an underemphasized training component by many coaches and hence is one of the prominent performance limiting factors because poor flexibility not only negatively impacts kinetic chain efficiency but also … Good agility can translate into better performance and faster response, and can give one an edge over his competitors. Equipment • Masking tape • Measuring tape • Stopwatch • Tennis court Directions 1. In tennis, strength is used to generate speed, power and endurance. Agility measures the ability to make quick changes of direction while moving at speed, such as you might do in soccer, tennis, or basketball, to name but a few. Great speed and agility categorize the champion tennis players of today. Tennis speed drills like hop scotch, in-out drill, and lateral ladder are just some agility exercises that a player can perform to raise his level of playing. This can be calculated. Stretching and gripping the racket properly can help avoid common injuries such as “tennis elbow”. A lot of players and coaches do not know how to use tennis agility exercises. In the game of tennis, no player is going to run longer than 40 feet without having to either stop, change direction, or change speed. No balls are involved, the perfect footwork technique has to be used and once the player starts to do this without thinking he will be able to it on a real situation with tennis balls. Sand is an unstable surface that makes the movements a lot harder. Tests include the Lateral Change of Direction test , then Quick Feet Test , the Shuttle Run Test , and the T- test . Tennis agility exercises include everything that helps a player to improve his coordination, balance and footwork. In the game of tennis, no player is going to run longer than 40 feet without having to either stop, change direction, or change speed. The Right Balance Between Tennis Training and Fitness, Agility Training And Footwork For Tennis DVD, Elite4Tennis – Strength and Conditioning for Tennis. ->> CLICK HERE For Availability, Podcast #153: 3 Drills To Improve Your Forehand, Defeating Tennis Injuries – Part 2 – Rehab, Defeating Tennis Injuries – Part 1 – Prevention. On the one hand speed economy improvements assure that minimal excess energy is expended (wasted) to perform the athletic movement and on the other hand agility improvements allow the athlete to change direction more effectively. If you're already playing soccer for a long time, you should know … Agility is in fact a VERY important quality every tennis player must possess. Finally, a balanced tennis training program should help to prevent injury and over training. In tennis you repeat hundreds of quick, short, explosive moves over the course of several hours -- three hours or more in a long three-set match. Footballers to tennis players, gymnasts to kite surfers, agility in sport is a great skill to have, making you versatile, robust and in many ways unbeatable. The player that can do this in the most efficient manner will be the player that has the overall athletic advantage in the match. Tennis agility exercises include everything that helps a player to improve his coordination, balance and footwork. A differential evaluationof each of the components of speed and agility should help to identify the important information to help direct training priorities and exercise prescription. Speed and agility training. Agility training is not incorporated enough at low level, but it should because it is an easy way to improve a player performance. Introduction: Tennis being a sport of dynamic demands requires superior agility and speed in order to react to rapidly variable stimulus. The purpose of this article is to examine the testing methods and protocols for tennis specific speed and agility. Ladder drills can be used at all levels and ages. SAQ training involves learned motor skills. Work with the Essential Tennis Team in person! Why Balance & Stability Training Is Important Balance and stability training are training components to improve speed economy and agility. Be sure to check out our ‘Agility 1 & Agility 2 Video’ You will find full video footage on all our agility drills and previous month’s tennis article workouts – speed, strength, core etc. "Balance is a key element for any good tennis shot," he explains. Hurdles drills can be used to help players improve their technique while moving. ... Read on to learn more about why strength is important in tennis. It has been said that outside of sport-specific skills, agility is the primary determining factor for success in sport. However, agility workouts are critical for senior tennis players to get ahead in their game. The key to serving at 100mph plus is to transfer all the power you can create in your body into racquet head speed and then into the ball. Agility is a key characteristic for success in tennis where you speed up, slow down and constantly change direction – all the while maintaining balance and control in some high pressure situations. It will help players to work on their balance and leg strength. Good tennis agility exercises also help players to improve their specific movements. It allows for improved speed, power, coordination and tennis playing skills. It is an integral part of any training regime for all sports enthusiasts and athletes. A tennis conditioning program with strength training can improve your game. In this kind of drills really focus on the first step and the recovery steps. Agility is one of these. They can be fun drills, which can be included in every training program. Using the proper progression is a necessity. Comparably the length and breadth of a table tennis board is much smaller than the length and the breadth of the lawn tennis court. Tennis agility exercises can be performed on and off the court. Agility training is not incorporated enough at low level, but it should because it is an easy way to improve a player performance. Abstract SPEED AND AGILITY FOR TENNIS IS A MULTIFACTORIAL CONCEPT AND SO REQUIRES AN APPROACH TO TESTING THAT IS BOTH SPORT SPECIFIC AND MULTIFACETED. First of all a table tennis board is much smaller than a lawn tennis court. Cardio training is helpful in conditioning the body … It is thought that during a match up to 48% of a players movement is lateral (sideways) so the ability to change direction rapidly and under control becomes an important skill. If so, you’d be wrong. The player will have to use a good technique if he wants to clear all the hurdles and later he will be able to use this on the court and then to move better. This can be done on court doing drill only on 1 leg or also on unstable surfaces as BOSUs or balance discs. It is impossible to have agility, speed, power, a developed anaerobic system, and flexibility / mobility without optimal strength levels (Verstegen, 2003). How to move well on the tennis court? Balance training also contributes to players’ agility. Speed is not limited to only running; it is involved in movement of the limbs and body in different actions. This tension causes a lot of problems when you play: First, it prevents smooth movement and soft deceleration when you’re setting up for the shot. These drills are fun and can be very helpful to improve a tennis player coordination and footwork. TENNIS-SPECIFIC AGILITY ENDURANCE TEST Aim The aim of this test is to measure the ability of a tennis player to be able to consistently repeat bursts of high intensity court movement throughout an entire match. Depending of the level just have the players balance for 1 minute on 1 or 2 legs and then you can start to close the eyes, add shadows with rackets or tennis balls catches and throws. "Ideally you want your upper body to remain rather straight, your head very still, and then you rotate around this axis which does not move." Speed and Agility Testing In tennis, speed is the ability to move at high velocity in a number of directions, and is not often in a straight line. You may think that a simple spider drill (video below) is an agility drill. Improves your bodily coordination. Strength is needed and it plays a very important role.But the main physical qualities needed by tennis players are speed and quickness. Our first analysis of fitness components for tennis, a 1 to 5 rating list of selected components of fitness, found that agility and speed were rated the most important, followed by aerobic and anaerobic fitness (see results). Basic coordination drills as catching or throwing tennis ball with or without movements are an easy way to improve beginners and young players’ agility on the court. Players not only need to be quick movers in a linear direction (acceleration), but also laterally and multidirectional. Although we combine both speed and agility when training it is important that they are also seen as individual elements. Follow-up testing provides an indication of training progress or effectiveness, helping the s… What is agility training? All the best servers hit the ball with immense power. Strength training is also critical to prevent injury. June 12, 2012: Nike Tennis Camps sits down with Jay Lapidus, former head men's tennis coach at Duke University to discuss the importance of balance while hitting the ball. But it’s also a term loosely used in tennis training circles around the world. From Neymar’s incredible talent to Chemmy Alcott’s exceptional skill, it can be seen in every discipline of sport. Agility helps performance in activities that require quick change in direction while maintaining balance, speed, strength and body control. Learn more about how. Agility training is not incorporated enough at low level, but it should because it is an easy way to improve a player performance. With Fit4Tennis you can get agility training and fitness program that will help you or your players to bring their game at a next level. Second, it starts to affect your upper body and arms, and you cannot swing smoothly anymore; therefore, you accelerate with a jerky movement and lose control of the ball. Speed, agility and quickness are some of the most significant and visible components of athletic success. Once a player is able to move well on the sand, it will be a lot easier and he will be lot quicker on the tennis court. Aerobic (endurance) fitness is also very important for tennis players for maintaining the playing intensity throughout long games, matches and tournaments. The only difference will be the intensity and complexity of the tasks. There are thousand of drills to improve tennis players agility and this will help them to be better on the court. Polls on this site have also confirmed that speed and agility are considered the most important for success in tennis. Your email address will not be published. Tennis is an activity that involves movements in every direction this is why it is important to work on a ladder, with forward, backwards, and sideways movements. An improvement in the ability to react quickly and to redirect that force if needed is the ultimate goal of a program to improve speed, agility and quickness [1]. … Speed & Quickness: The Keys to Success in Tennis Read More » Agility is the ability to decelerate, accelerate, and change direction while maintaining good body control and without losing time in the transition. Agility is the ability to change directions with ease while moving quickly. The ability to run fast, and keep doing it all game, is very important. Agility in tennis is used to move quickly and change direction according to where the ball is landing in your court. at www.energisehealthmanagement.com.au. Easy drills done on court as running to a ball and doing a shadow will help players to move better. Save my name, email, and website in this browser for the next time I comment. Tennis agility exercises include everything that helps a player to improve his coordination, balance and footwork. Many tennis players train for additional strength in order to improve their performance. Required fields are marked *. Agility is the power to move quickly and easily. Tennis agility exercises should be included in every training program, it can be done on or off court and are usually easy and fun drills that can really help a tennis player to improve his game. Working on the sand is for me one of the best ways to improve tennis players’ agility and movements. It is an important aspect in many sports. The combination of speed, agility, and reactive agility are considered important attributes for optimal tennis performance (8,16). It has been said that outside of sport-specific skills, agility is the primary determining factor for success in sport. It is important to train agility in the same manner that any other skill would be trained. 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