Speedy Gonzales instead of a lame duck: Speed ​​training for tennis players "Over 40"

Anyone who's been playing tennis for a while knows the feeling: you're just a step or two too late to the ball more and more often. Your acceleration feels more like slow motion. Balls you used to easily hit now bounce twice. But let's be honest: who actually trains their speed off the court? That's why, as part of our "Over 40s Fitness Specials," some tips and exercises on the topic of "speed" . Because there's no doubt that speed can be effectively trained "as you get older"—we just have to do it. In moderation, with a plan, and according to a system. So let's get started and turn that slowpoke into Speedy Gonzales!

3 very simple exercises with an "aha!" effect

Nathan Martin, himself over 40, recommends three very simple but super effective exercises. You can repeat the exercise circuit several times, depending on your fitness level. 

• 1. X-Drill: Sidesteps with quick changes of direction. Arrange four cones or other markers in a square about two meters away. Visualize an X and get started. For example, first step forward to the left, then sidesteps straight across, then backward to the left, straight across, and repeat. Ideally, do this against the clock, and if you're already able, keep your stance low, i.e., lower your hips slightly. Make sure the first step away from the cone is particularly powerful and explosive.
• 2 frog jumps : Set a distance or a maximum number for yourself. Start with fewer repetitions and less intensity. Frog jumps are good for your explosive power, but also for braking on the field.
• 3 One-legged, lateral jumps : Jump over a small hurdle with one leg for approximately 15 seconds. Less experienced athletes can simply jump over a marker on the ground. Then switch legs. This can, of course, be varied in many ways: forward-backward, diagonal, with both feet, etc.

Want a few more foodwork variations?

Sure thing - there are so many great videos online. 

Holistic "Over 40s" fitness program for the best agers in tennis

For those seeking a comprehensive fitness program specifically designed for the over-40s, we recommend the online training program from Martin Method Tennis Fitness . It includes a wealth of excellent videos featuring exercises for strength, speed, mobility, endurance, and much more. What truly sets this online program apart, however, are the various training plans that guide you through each week of your workout.

Australian tennis fitness gurus Nathan and Giselle Martin have developed a special program for players over 40. This is the same program that helped Martina Navratilova, among others, become a doubles champion at the Australian Open and Wimbledon in 2003 at the remarkable age of 47! So it's a program that works – if you follow it! Because age is no obstacle to success – not even on the tennis court!

to the "Over 40s" online training program

Last but not least: Tennisfitness.com doesn't just have something for us "over 40s", but also special programs for kids and juniors, among others. Take a look!