Drilling it: Speedwork for success

Published by Nathan & Giselle Martin

Kei Nishikori is a master of movement around the court. Photo: Getty Images
The quicker you move on court, the more effective you’ll be as a player, which makes advanced speed training crucial.

If you’re serious about tennis, you need good court speed. The quicker you are on your feet, the more balls you’ll get to, and the more time you have to prepare yourself, for your shot.

Speed is achieved by following a program that trains your fast twitch fibres. Effective speed programs will help activate fast twitch fibres so that:

1. You will condition your muscle to contract with speed and explosion

2. You will develop muscle memory so that muscles will automatically react quickly

Here are some speed training tips:
1. All speed drills should be performed at 100%, so you can activate your fast twitch fibres.

2. During a match you it’s likely you will start a sprint from various positions. So it’s more effective to perform your speed work in various types of starting positions.

3. Speed work should be performed in different types of directions. Forward, backwards, sideways etc

4. Because speed work is so demanding on the body it requires full recovery between every repetition. It takes roughly 36 to 48 hours to fully recover from a speed workout since it places so much stress on your central nervous system (CNS).

1. Forward Squat Jump – Forward Sprints 10m & 20m
??Mark out 10 and 20 metre distances. Start at one end, sit back into a squat position, jumping forward land on the ball of your feet and simultaneously start the forward sprint to the other end. Perform 6 reps for each distance starting with the 10m. Remember all these drills should be performed at 100% with full recovery.

2. Vertical Jump – Backward Sprints 5m & 10m
Mark out 5 and 10 metre distances. Start facing away from the other end, sit back into a half squat position, then jump straight up vertically, land softly and simultaneously start your backward sprint to the other end. Perform 6 reps for each distance, starting with the 5m.

3. Footspeed – Lateral Sprints 10m
Mark out 10 metre distance. Start at one end, stand facing sideways, move your feet forward and backward using small fast steps on the spot for a count of 5 secs, then go into a lateral (side shuffle) sprint to the other end. Repeat from other side. Perform 6 reps from each end.

4. Lateral Shuffle To Cross Over – Forward Sprint 8m
Mark out 8 metre distance. Start at X, stand facing sideways, when ready go into a rapid lateral shuffle to Y, then turn (cross over) and sprint back (facing forward) to X. Repeat from other side. Perform 6 reps from each end.

Trainers Nathan and Giselle Martin, of Energise Health Management, have been in the health and fitness industry for 15 years. They travelled on the WTA Tour from 2000–2004 and also worked at the Sanchez Casal Tennis Academy in Barcelona, Spain. They’ve worked with Sam Stosur, Svetlana Kuznetsova, Jennifer Capriati, Arantxa Sanchez-Vicario, Monica Seles and Martina Navratilova. For further information, visit www.energisehealthmanagement.com.au.

This article first appeared in Australian Tennis Magazine

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