Speed ​​drills for tennis players - become Speedy Gonzales

Fast feet – often a key to success on the tennis court. Some are naturally quicker than others. But regardless, speed, like anything else, can be trained and improved. For us tennis players, those first steps are crucial – they should be small and quick. To get your legs moving, we'll introduce you to five exercises that specifically target those first steps. Forward, backward, and sideways – that's what we need!
Become Speedy Gonzales on the tennis court!

Sprint drills for faster legs in tennis

Nathan Martin from Tennisfitness.com demonstrates a small selection of useful exercises for us tennis players in this video – or rather, his wife Giselle does, as Nathan is "just" explaining. More great exercises are included in the online programs listed below. These are always holistically combined with other exercises from the areas of strength, agility, and mobility. This is how fitness training for us tennis players makes sense and is highly effective!

If you're in good shape, you can definitely complete the circuit with the specified repetitions for each exercise and a total of 2-3 sets. If you're not quite that fit yet, it's best to start with 6 repetitions and 1-2 sets. Very important, regardless of your fitness level: warm up properly beforehand and stretch afterward!

• 1. Jump & Backward Sprint: Two markers 10 meters apart. At the first marker, perform a classic "straight jump," swinging both arms. After landing on both feet, sprint backward to the second marker. Then, walk comfortably back to the first marker and repeat the entire sequence 10 times.
• 2. Sidejump & Forward Sprint: Place your marker as in exercise 1. Stand approximately 1-1.5 meters to the side of the first marker. Perform a lateral jump (one-legged) to the cone and then sprint to the second marker. Return to the first marker and repeat 10 times. Important: always alternate legs during the lateral jump, jumping to the marker first from the left, then from the left.
• 3 Sidesteps & Sprint : Set up three markers 4 meters apart. Start at marker 1 and perform quick, low sidesteps to the second marker, then sprint to the third marker. From there, sidestep back to the center, then sprint to the outer marker. Repeat 10 times. Important: Pay attention to the "crossover step" when you sidestep back to the center from the outer marker!
• 4 forward-backward sprints: 2 markers, 4 meters apart. Sprint forward from one marker to the other. From there, sprint backward back. Alternate your foot when starting. 10 repetitions.
• 5. 8-meter forward sprint: 2 markers, 8 meters apart. Sprint forward from the first to the second marker. Quickly turn around there and sprint forward again to the first marker.
  
  
  

Don't just talk about fitness - DO IT!

Here we would like to recommend four different online programs that can help you improve your fitness holistically :

6-week program for all ages and skill levels

Who is it for? For ALL tennis players, regardless of age or skill level, who want to improve their movement on the court and become faster and more agile.
What do you have to do? 30-40 minute workouts, 2-3 times per week with different focuses.
Cost : US $49.95

to the program

 

 

6-12 week versatility program for juniors

Who is it for? For young tennis players (8-18 years old), covering strength, speed, mobility, footwork, and endurance.
What do you have to do? 15-40 minute workouts, 2-4 times per week with different focuses.
Cost : US $89.99

to the program

 

 

6-12 week versatility program for tennis players aged 40 and over

Who is it for? Tennis players aged 40 and over, regardless of skill level. It covers strength, speed, mobility, reaction time, balance, and endurance.
What do you have to do? 15-40 minute workouts, 2-4 times per week with different focuses.
Cost : US $79.95

to the program

 

 

6-12 week program for all age groups for more flexibility, mobility and balance

Who is it for? For ALL tennis players regardless of age and skill level. Great exercises for improved shoulder mobility, balance, rotation, and strength.
What do you have to do? 15-40 minute workouts, 2-4 times per week with different focuses.
Cost : US $29.99

to the program

 

 

All programs come with a money-back guarantee within the first seven days . Just in case you don't like the program – but honestly, we don't think that will be the case!