Speed, quickness, and agility training for senior tennis players article pdf available in strength and conditioning journal 235. Our conditioning drills must be sport and task specific to fully prepare our team for injury prevention and maximum sport performance. You can do the tennis agility drills right on the court. I have selected some of the top conditioning drills used by professionals as well as many of our very best nationally ranked junior. Discuss advances in the screening and fitness testing of players. Coaches need many drills up their sleeve to give their players different looks in each practice. Agility training exercises help improve speed, explosive power, coordination, and specific sports skills. Tennis conditioning workout cone drills to improve fitness. With many great tennis drills, a coach or friend is needed to feed you balls to get as many repetitions as possible in short amount of time.
Advanced level 3 players can hit to high percentage targets with. Place three cones about 2 feet apart to form a shallow v. Our training protocol is biomechanical and baseball. Incorporate these drills a few times a week into your training routine to perfect your foot speed and refine your sports technique. I have selected some of the top conditioning drills used by professionals as well as many of our very best nationally ranked junior players. From high school to professional sports teams, all athletes can benefit from agility training exercises. Pro tennis players recognize the need for tennis conditioning and tennis footwork exercises. Here are the best cone drills to improve fitness and court speed for all athletes and especially for those playing tennis and basketball. Tennis fitness is a big aspect of todays premier tennis players. When training tennis players for high performance it is important to follow a system that has been tested and researched. Shuffle side step into the court getting both feet over performing the the singles sideline. Schedule surgeries and vacations during this period.
Footwork drills line drills dot drills fast feet double front to back front to back single front to back single fast feet double side to side side to side single side to side single crossover scissors line touch 4squaredouble leg centersplit jumping jack. Effective conditioning program for junior tennis players juniper. It is important to work and maintain the intensity time for each run and sprint, so. Tennis conditioning exercises to improve your footwork. Learn how to develop well planned tennis workout and strength training plan from mark kovacs, the author of the only usta approved tennis. As basketball is an anaerobic sport, it is important the coach insist on allout effort runs of 60. Find numerous effective tennis drills that anybody can do on a court. Posttesting was completed after 4 weeks of training program. Circuit training can be defined as a form of strength and conditioning training for all kinds of athletes using a bunch of exercises in a row and various training intensities.
Tennis footwork drills tennis conditioning youtube. Sample 25week conditioning plan for college tennis players. The assumptions of copying the kinetic chain involved in. Fortunately tennis allows itself to a variety of options for practice, both with racket and ball or without. This period should be used to recover mentally and physically. Sample 25week conditioning plan for college tennis players interval interval training involves multiple bouts of runningsprints. Improve tennis specific conditioning, when done multiple times andor with other agility and movement drills exercise technique 1 23 step action preparation start outside the doubles sideline facing the net.
Conditioning for football should be tailored to the specific requirements of the game short bursts of explosive activity to give your athletes an advantage on each individual play. The ultimate conditioning exercise for tennis players by suzanna mcgee a fit tennis player needs to have a strong, explosive and wellcoordinated body with great stamina and flexibility. Ensure that the athletes perform the tennis agility drills in perfect form and technique before you speed up the action because. Training recommendations for junior tennis athletes. Instead of running on the track, use different exercises, such as footwork drills, etc. Tennis fitness drills and tennis training exercises. We will demonstrate three different variations of the same drill in the.
It doesnt matter how talented, or quick the player is. Soccer conditioning drills play one of the major roles in every players game. Tennis fitness drills and exercises are a mandatory part for success on the tennis court at the advanced tennis level. Endurance training is interval training on a tennis court. Our focus is on highintensity explosive activities that trigger fasttwitch muscle fibers. Now this is not to say that the long couple mile jogs dont do any good. The beginning of the offseason conditioning program to the april coaching sessions. The sport of tennis involves many aspects of performance, including strength, power, speed, coordination, agility, flexibility, and endurance. Ultimate tennis training manual tennis conditioning guide for. Tns tennis conditioning strength and conditioning for tennis.
Set position eastern grip racquet back at the hip, butt cap of the racquet used as a guider tip of the racquet point directly back, top edge of the racquet coming first when contact is made stance. The 6 fundamental speed ladder drills can be used by beginners to improve tennisspecific footwork, foot speed and agility. Sep 19, 2016 here are the best cone drills to improve fitness and court speed for all athletes and especially for those playing tennis and basketball. Recommended minimum training for tennis players who p lay tennis as a basic sport activity.
Movement training specific drills and exercises designed to improve footwork, speed and the ability to change direction agility in ways that are important for. Official website for strength and conditioning for tennis, sports science, sports nutrition, education and exercise physiology, providing videos, pictures and articles. Mbst drills are commonly programmed in strength and conditioning schedules of tennis players to enhance their trunk rotation power 17. Control group continued with their regular training program.
Featuring more than 200 on and offcourt drills and exercises combined with. Tennis conditioning workout cone drills to improve. The martin method 9 thread system is designed according to how the ideal tennis athlete should look, feel and compete. Our pdf training programs are easy to follow, and have everything you need to train for your sport, so you can get the most out of your training. Some of the tennisspecific exercises my trainer and i incorporate into various workout routines to help improve overall strength, power, endurance, oncourt movement and to prevent common tennis injuries.
After completion of the training, data was collected and analysed tables 14. To improve leg strength, dynamic balance, and control over the core of the body and to prevent injuries in the legs. As with most drills that take place on a tennis court, running the lines can be a fantastic drill when appropriately practiced, as it helps mimic the type of stress your body will experience in a tennis match quick bursts of speed, as well as backandforth and quick sidetoside movements. The 6 fundamental speed ladder drills can be used by beginners to improve tennis specific footwork, foot speed and agility. The agility ladder is a portable footwork training tool designed to enhance quickness. Recommended minimum training for tennis players who play tennis as a basic sport activity. Cain has worked with world and olympic champions as well as with top collegiate and high school programs around the globe on developing a system for mental.
The concept of the drill is to teach players how to approach and position themselves for short balls, whether they are baseliners or allcourt players. Apr 10, 2017 tennis fitness is a big aspect of todays premier tennis players. Strength training and conditioning for tennis player. The ultimate conditioning exercise for tennis players. Spider drill footwork and conditioning here is a great, endofpractice conditioning drill to help your players with their forward, lateral and backward footwork, as well as their conditioning. Mar 10, 2015 tennis fitness drills and exercises are a mandatory part for success on the tennis court at the advanced tennis level. Sample 25week conditioning plan for college tennis. The ultimate conditioning exercise for tennis players active. This article gives you some tennis conditioning exercises to improve both your physical and mental fitness.
Cone drills 12 cone agility 3xs cone back peddle and sprint 3xs mighty minnesota 3xs. Each runsprint is less than 10 seconds to as long as 3 to 4 minutes. Strength and conditioning for tennis continued from page 1 4 vol. May 16, 2018 before you do perform your next tennis agility or speed drills, ensure that you have the following. Being able to move quickly on the court and change direction swiftly is essential on the tennis court. Conditioning drills are always the toughest part of practice, and if handled improperly, can become monotonous. Tennis workout and training programs optimum tennis. Tennis conditioning and fitness is an important aspect of tennis training.
Effective conditioning program for junior tennis players. Improve tennis specific conditioning, when done multiple times andor with other agility and movement drills. Tennis is a game of short intense bursts of speed and power. Anyone who has played or watched tennis knows that fullbody strength and agility is key. From a standing position sink down into a deep squat with your glutes on your. If youre just getting started with tennis, drills can be a great way to learn the fundamentals, develop proper technique, improve consistency, build confidence, and accelerate learning. Speed, quickness, and agility training for senior tennis players. Tns speed ladder drill archives tennis conditioning. Ultimate tennis training manual tennis conditioning guide. Footwork drills line drillsdot drills fast feet double front to back front to back single front to back single fast feet double side to side side to side single side to side single crossover scissors line touch 4squaredouble leg centersplit jumping jack. As with most drills that take place on a tennis court, running the lines can be a fantastic drill when appropriately practiced, as it helps mimic the type of stress your body will experience in a tennis match quick bursts of speed, as well as. Speed, agility and quickness are some of the most significant and visible components of athletic success. Use a challenging weight that allows you to complete all reps.
Braking or decelerating tennis speed drills we usually start to teach our players to decelerate or brake before we get them doing any other tennis speed or agility drills. As with most sports, tennis involves the process of stringing together a complex. At an elite level of tennis, performing tennis fitness drills are a key part of the training routine. Football conditioning drills archives football tutorials. A properly designed strength and conditioning program can help any player elevate his or her game to a new level. To provide tennis specific conditioning that will improve lateral movement, agility, and footwork. Not being fit causes loss of breath, and oxygen making its way to the brain, leading to making mistakes with the most simple skills in the game.
Modern strength and conditioning for tennis miguel crespo. Improve shot power, increase oncourt speed and agility, and outlast the opposition with complete conditioning for tennis, the most comprehensive tennis conditioning resource available. A couple introductory private or semi private lessons. Dynamic warmup and flexibility training is an essential element of any prepractice or precompetition routine and helps prepare the body for the demands of todays tennis game. Mimic a running posture as in the above exercise and have the runner run while the partner resists. Click to share on facebook opens in new window click to. Williams, federer, and all the greats prove it by darting around the court, changing directions incredibly quickly, and hitting amazing power shots. On court basketball conditioning drills by mike mcneill, basketball bc coaching development below is a description of several conditioning drills that can be done on the basketball floor. Tennis drill sheet united states tennis association. Some of the tennis specific exercises my trainer and i incorporate into various workout routines to help improve overall strength, power, endurance, oncourt movement and to prevent common tennis injuries. Pdf strength training in adult elite tennis players.
Over the years its been passed downbygurus that long slow conditioning is the best thing to do to improve speed, agility, and overall oncourt conditioning performance. We went through the data and found the 21 most popular conditioning drills on the practice planner. In this section, youll find our top 25 football conditioning drills, with an emphasis on speed, agility, and power. It is a comprehensive approach and a complete conditioning for tennis. Speed and agility training drills are designed to work all your leg and core muscles, as well as the tendons in your body. Tennis is a sport that requires a variety of physical attributes. Mar 09, 2015 tennis conditioning and fitness is an important aspect of tennis training. This guide will offer several drills for use with the agility ladder. Train like a tennis player with this conditioning workout. Set position eastern grip racquet back at the hip, butt cap of the racquet used as a guider tip of the racquet point. For each exercise, perform 3 sets of 10 repetitions, resting 60 seconds between sets. Watch 5 fun tennis footwork drills to improve your agility.
From the end of the season until the offseason conditioning program begins we suggest the following. Tennis conditioning drills sports mom survival guide. However, they are great for you and your tennis conditioning. Tennis fitness challenge try this tennis workout at home. It is a popular exercise in military, martial arts and in almost all sports as an excellent conditioning exercise. Tennis fitness drills is often the least favorite part of training for tennis players at any level. The presented tennis agility drills can be used by beginners, kids and advanced athletes to improve agility, footwork, speed, dynamic balance and coordination. This drill works on getting in and out of this position with speed. You can watch pros and wonder how they can be that fast, or change direction that quick or recover and be ready for the next ball. Circuit training can be defined as a form of strength and conditioning training for all kinds of athletes using a. Pdf dynamic flexibility and strength training for tennis.