Tennis Drills to Increase Court Speed


Tennis Drills to Increase Court Speed

This is a great tennis workout that will allow you to improve your quick directional tennis moves during a match. Tennis players have to be able to quickly react and change directions during every match. The ability to see where the ball will go and then quickly activating the muscles to move the body in that direction is critical. These workouts to increase your tennis speed will assist tennis players in developing quick directional tennis moves on the court allowing them to react and get to balls faster and with less energy. Helping to finish the match early or developing the skills to take the elite tennis player late into a long match.

 

 

Ballistic Bands Build Strength in the Muscles Needed in Increase Tennis Speed

This workout to increase tennis speed will work the muscles needed to help a tennis player to quickly react to their opponents return strikes. This workout will strengthen the glutes and the hip flexors. Start the Tennis Drills to Increase Court Speed by placing a lighter weight Ballistic Band on a pole or other stable mount. Next attach the Kbands Leg Resistance Bands just above the knees and finally place a Speed and Agility Cone about 6 feet from the mount.

These multiple points of resistance are going to challenge your core, center of gravity, and help to develop your leg strength during these workouts to increase tennis speed. The Speed and Agility Cone should be far enough from the mount so the Ballistic Band is under constant resistance prior to starting these quick directional tennis moves. Place the Ballistic Band around your hip bones to protect your back and core and step out from the mount until you have continual resistance with the Ballistic Band. Get your feet and legs into a strong athletic stance with a slight bend in the knees.

Keep your chest and shoulders up, as well as your head. Keeping your head up is important so you can always see the ball and react to where it is and quickly get there to return the volley. This also helps to mimic game play. You have to workout the way you play your sport.

 

Speed With Kbands

 

Workout Exercises to Increase Tennis Speed

Start the Tennis Drills to Increase Court Speed by placing a lighter weight Ballistic Band on a pole or other stable mount. Next, attach the Kbands Leg Resistance Bands just above the knees and finally place a Speed and Agility Cone about 6 feet from the mount. It should be far enough from the mount so the Ballistic Band is under constant resistance prior to starting these quick directional tennis moves. Get your feet and legs into a strong athletic stance with a slight bend in the knees.

Place the Ballistic Band around your hip and pelvis to protect your back and core and step out from the mount until you have continual resistance with the Ballistic Band.  Keep your chest, head, and shoulders up. With your back to the mount explosively hop out to the Speed and Agility Cone and then hop back to the starting point.

These out and back hops should be explosive and continual. You will have resistance pulling from multiple directions so make sure you are keeping great form and center of gravity. If you have difficulty keeping your form or center of gravity move closer to the mount or reduce the strength of the Ballistic Band until you become stronger. Perform 3 explosive sets of 15 seconds with a 30-45 second rest period between sets. Once you have completed this workout to increase tennis speed transition into the second set of workouts to develop quick directional tennis moves.

After completing the out and back hops then you must also work on the lateral movements that are critical during a tennis game.  The lateral movements are used continually during a match helping the elite tennis player cover the court with minimal effort and maximum speed. Using the same equipment make a 25 percent turn so the Ballistic Bands are now positioned on your side and the mount is also to your side. Remember during this next series of workouts you will need to work the right dominant leg and then the left dominant leg to ensure even and consistent muscle activation, development and improved tennis speed. Working each leg is one set. Again step out from the mount until there is constant tension on the Ballistic Band. Hop out and back explosively to the Speed and Agility Cone for 15 seconds. Maintain a good athletic stance. Knees should be shoulder width apart with a slight bend. Keep the chest and head held high so you can mimic the stance you maintain during a match to watch the ball. Your knees will want to slide together because of the multiple points of resistance coming from the Kbands on the knees and the Ballistic Bands on the hip flexors.

Don’t allow your form to be compromised so you will get great muscle activation and stabilization in your core, glutes, and hip flexors. If you cannot maintain proper form then remember you can reduce the resistance by moving closer to the mount or using a lighter Ballistic Band. While performing the side hops always try to be quick, explosive, and light on your feet. You are working to develop muscles and reaction time needed during a competitive tennis match. Move explosively for 15 seconds facing one direction and then move quickly turn and perform the same movement leading with the other leg for 15 seconds before taking a 30-45 second break. Leading first with one leg and then moving and performing the second leg is one set. Perform 3 sets on each leg before completing these workouts to increase tennis speed. 

Final Thoughts on Ways to Increase Tennis Speed

This is a great tennis workout that focuses on increasing your speed and reaction time during a competitive match. This workout routine will develop a strong core and strong glutes and hip flexor strength that will help make the elite tennis player more competitive. These workouts will improve your reaction time during a match. This workout routine will also develop a strong center of gravity as the body works to adjust and build strength while under tension from multiple points. During this workout routine to increase tennis speed make sure you always keep your head, chest and shoulders up.  You need to practice the skills that you need in a match in the same way you will compete during the match.

Don’t practice with your head down, you won’t see where your opponent is hitting the ball and your reaction will be delayed. The lateral movement workouts will ensure the elite tennis player is working and training the muscles the way they need to perform to be successful during a tennis match. Perform all of the movements with high intensity and explosiveness. A competitive match will be played the same way so you must train your body and the muscles to be ready to quickly and accurately react to return volleys sent to you by your opponent.

 

Tennis Training Equipment

 

Velocity cables

 

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Reactive Stretch Cord

 

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Victory Ropes