Tennis Speed Training Sprint Tactics for Outrunning Your Opponent

Written by Peter Gehr Senior Tennis Editor

Tennis Speed Training Sprint Tactics for Outrunning Your Opponent

Tennis Speed Training Sprint Tactics for Outrunning Your Opponent Photo by J Servat

At the top of the list for any tennis players training regimen is speed. A close second would be endurance. These factors combined make a powerful weapon when applied and tennis speed training sprint tactics for outrunning your opponent can be strengthened by integrating some basic fundamentals that are used by the world’s best players.

Upping your reaction time and increasing footwork ability and acceleration can help you cover the court without compromising on energy levels if you train in the right way. Have you ever noticed how Roger Federer seems to remain calm under pressure as well as looking like he hasn’t even raised a sweat?

This comes from specific and detailed warm up methods, as well as speed training tactics that are working very well for top athletes, not just in tennis, but in all fields of sport.

Tennis Speed Training Sprint Tactics for Outrunning Your Opponent

The following writer comments on speed training:

Tennis is all about multi-planar (directional) movements. Even when you run straight ahead on the court i.e. for a drop shot a lot of multi-planar movements of the body parts are taking place, yet most players I see tend to only do their speed training in a forwards manner (i.e. straight sprints).

As a tennis player you should expect to move laterally (sideways) more than 50 percent of the time as you trade forehands and backhands but it’s not just this lateral movement that is taking place as there is also lots of rotation of body segments and low to high pushes and thrusts to co-ordinate at the same time.

Tennis really is a 3 dimensional game and it’s the player who can utilize their movements in these 3 planes who will normally come out on top. It all sounds pretty complicated but as long as you set about training to improve in the right way you will see the results out there on the court.

The “ideal” way to train speed is to do it when you are fresh so that you can train at max intensity. So, I say 1x per week to give you time to get over it (because it can be taxing on the body) and more importantly to give your neuro-muscular system time to recover and adapt (change in order to make you faster).

Now, let’s get real!! With jobs, families, travel, pets, unscripted emergencies and even tennis to cram in, the 1x per week which was meant to be everything may not be possible but here is what you do. You just work out how much time you have/want to put in per week and break the program up into segments. >Click here to visit the original source of this post

Successful methods of training can only improve your game, and give you an edge over your rivals. Tennis speed training can be broken down into the following workable implementable steps:

  • Sprint. 20 yards of accelerated sprints followed by a slow jog back to your starting point that ends with a simulated backhand, or forehand.
  • Interval Sprinting. Jog for 10 yards, and burst into a sprint for the last 10 yards. Vary by side-stepping to replicate movement in a game across the court.
  • Sprint Uphill. If you have access to a hill—use it. Sprinting uphill can increase lower body strength. Accelerate at 10 to 20 yard intervals and slow to a jog in between to imitate what you’d naturally do in a tennis match.

Working these basics into your tennis speed training sprint tactics for outrunning your opponent will increase your acceleration on the court. Mixing it up with your existing drills will be vital to keeping this a regular part in your routine. Increase the intensity of your sprints and focus on pushing your ability to hone your agility under pressure. Keep the game in your head as you sprint and visualize an opponent on the opposite side of the net to keep it real.

We recommend this fitness publication for in-depth training insights:



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