Tennis Exercise Videos - Speed Coordinative sprints!

Tennis is a very complex sport which in action, among many other factors, demands speed, timing, acceleration, frequency and coordination at the same time.

A standard example of these tennis specific requests is the passing shot on the run, where running acceleration is combined with set up adjusting steps, racket preparation, stop on a dime and perfectly timed hitting of the ball.

Roger Federer is capable of doing all of that and make it look easy, to see it follow this link.

This exercise is a step above the ones with step leaders which purely work coordination at very moderate speeds. Here you work coordination and speed at a level or two above what you would need to on the tennis court, but it has the effect of making you, 'that fraction of a second faster'!

On the other hand coordination at faster speeds is a requirement in tennis that no tennis player can escape and opponents will put it to test at every moment in a match.

- As usual the best set up for this practice is the grass area of a track and field stadium or a school football field.

The reasons why this training should be done on grass are explained in detail here, please follow this link to read it. Tennis Exercise Videos - Increase Maximum Speed for Tennis!

- As pictured above set soft foam rectangles inline at various distances for about 20 meters or about 22 yards.

- The variation in distance in between rectangles is designed to challenge the athlete coordinatively and force him/her to naturally make shorter and longer adjusting steps on the run.

 

- The run has to be even, smooth and continuous. Technically all the elements of a good sprinting technique are fully respected, e.g. pumping of arms and lifting of knees as well as an upright upper body attitude. (as shown in the above picture.)

 

At the end of the foam rectangles it is key to do the following:

- Inject a burst of acceleration as you can see the athlete doing in the picture. The difference in length of your stride has to be dramatic.

- This acceleration is almost like the KERS system in formula one cars where stored energy is called upon to boost acceleration. For tennis this type of acceleration is often used in net attacks right as the aproach is struck or in situations were the player has to run the full length of the court

 

- Finally after the accelaration phase you enter the turbo phase that is maximum speed all out sprinting until you pass the end zone to gradually go into the relax phase.

WARNING never stop running abruptly! Decrease your speed gradually until you come into jogging mode or to a halt.

The amount of times you repeat a sprint exercise is up to your physical level and your Coach's decision.

Video Courtesy of Peter Zillig Coach at Basel Athletic Club Copyrights Basel Leichtathletic Club in Basel

Start your Speed Coordinative sprints today! Professional supervision is a must moms and pops keep out of this! Do this only under the supervision of highly trained and experienced Sports Educators and Physical trainers!

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