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Tennis Speed, Agility & Power Exercises

The one word that changes everything – ‘WHY’

If you want maximum gains, if you want to be the best you can be, if you want to know a little secret – Keep reading.

We learnt years ago that doing fancy exercises and training really hard didn’t always get the best results, unless you know why you are doing them.

Training effectively always comes down to purpose.  Knowing - Why am I doing this training block, why am I doing this exercise, why do this amount of reps etc. What is the purpose of your training regime, your exercises and the variables around them?

These are the questions you need to ask yourself all the time. It is especially important for coaches and trainers to know the “why” in what they do.

I trained Lleyton Hewitt for 8 preseasons in a row and although Lleyton was never the guy to ask, “why are we doing this” or “why has this changed”. We would speak about the benefits of the training phase we would...

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Tennis Speed Training Challenge

 

Try these Speed Drills for 2 weeks and see the difference.


Benefits of Speed Training Programs :

  • You will feel lighter on your feet, have a more explosive first step and be more efficient on court.
  • Limit the times you are wrong footed and feel confident to run down more balls.
  • Also help you decelerate into each shot, so have more time for preparation of shot, having more time for your shot, will improve your decision-making.

Sr. No.  Exercise Reps Sets
1 Vertical Jump to Backward Sprint 10 2-3
2 Lateral Jump to forward sprint 10 2-3
3 8 m Side Shuffle chase 10 2-3
4 4 m Up and back Drill 10 2-3
5 8 m cone chase 10 2-3

 

 

 


During the Australian Open we will have 30% off all our Tennis Fitness Programs. Starts Tomorrow. Use Coupon Code - AUSOPEN19

More Information - http://www.memberstennisfitness.com/

 

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3 Simple Tennis Fitness Tests

Today we want to give you 3 FREE Tennis Fitness Tests and a practical aerobic training program to compliment it! These are some tests we do with our tennis players.

1 Mobility Test
2 Change of Direction Test
3 Aerobic Test (MAS)

You will have access to the free aerobic program after you have completed your free tests.

At tennis fitness we believe it is very important to assess an athlete and measure where they are at. This gives us the ability to know their current level and establish what level they need to be at (their goal) We firmly believe, if we put all our athletes through a movement analysis, whether that analysis is agility based, speed based, aerobic based or all three. Then incorporate a strength tennis fitness test, we then get a clear cut starting point and an end goal. This is how you educate and motivate an athlete. Check out the tests and give them a go.

If you are lacking motivation this is your starting point. 

"What Gets Measured, Gets Managed"

So if you know...

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An Effective Tennis Speed Program

Having fast and responsive movement is what every tennis player should be aiming for.

Getting yourself set up for shots, getting to short balls and having the ability to feel like you can attack from anywhere on court is important.

To achieve this every tennis player needs to be performing an effective specific speed program.

It's not just about getting down the park to do a couple of 50m sprints. You need to be performing specific speed components with the intention of progressing the program to prevent a plateau.

There are three different speed components you need to focus on; Acceleration, Deceleration and High end speed.

There are also three key points you need to concentrate on when performing these speed components; Power, Position and Pattern.

Concentrating on these three points in the speed drills will help improve your overall speed and movement balance.

Check out this video for your free speed drills, plus a tempo speed program. Give them a go and test yourself out.

To get...

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How Can I Peak For My Next Tournament?

How important it is to periodize your training for tennis?
Periodization is simply, structuring on and off court tennis training into phases or blocks of time.

The basic phases include:
• Preparation (general and specific)
• Competition (pre-competition and competition)
• Transition (offseason)

Each phase focuses on different aspects of tennis fitness and tennis conditioning (cardio endurance, strength, power, tennis speed, agility, and recuperation) in conjunction with on-court work, specific for the phase.

Here is a brief explanation of each phase.

Preparation (General and Specific)

General: High training volume/ low intensity. Focus is on endurance and strength. Training can be general and non-tennis specific at the start of the phase (cross training) a good time to work on tennis technique. Ratio 30:70.on court : off court training Phase length: 4-6 weeks.

Specific: Low volume/High intensity. Focus on more specific tennis training variables (anaerobic...

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Tennis Exercises To Move Like Djokovic

Agility training is a key component for all successful tennis players. Agility is the ability to rapidly change direction, whilst losing minimal tennis speed, balance, or body control. It is normal that some players are more agile and naturally faster than others.

However it is proven that players can improve agility, the key is the right type of tennis training, doing tennis exercises. Your neuromuscular system, which controls your ability to accelerate, decelerate, quickly change direction, and move efficiently, is highly trainable. If you train the way you play and do it with purpose and structure you are guaranteed to improve your tennis fitness and agility.

These 2 Tennis Fitness Agility drills are some of our favourites. Watch this video now



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