Vertical or horizontal speed?

[blitzmage_89]

Hello. It will be my semester break from college two weeks from now and I asked my coach to make a 2-week special training menu focusing on speed and footwork. Do you guys know any drills or exercises to increase speed and flexibility? I'm also curious if for you guys which is more used in a match , vertical or horizontal speed?

[ChocolatePie]

Oh, I don't know. If it's singles, I'd say horizontal and if it's doubles I'd say vertical.

Although I did have to do a few crazy sprints in doubles...

[Bodacious DVT]

i'd say a healthy combination of both, but primarily horizontal (singles) as its harder to move horizontally than it is vertically.

if you're by a beach, consider training on the sand, as it adds resistance
http://tennis.com/yourgame/fitness/fitness.aspx?id=733

[es-0]

i'd say a healthy combination of both, but primarily horizontal (singles) as its harder to move horizontally than it is vertically.

if you're by a beach, consider training on the sand, as it adds resistance
http://tennis.com/yourgame/fitness/fitness.aspx?id=733

It may be harder to move horizontally then vertically but there is less distance to move. The baseline is shorter then the baseline-to-net.

But I think that you should do both equally.

[TennsDog]

It may be harder to move horizontally then vertically but there is less distance to move. The baseline is shorter then the baseline-to-net.

But I think that you should do both equally.

Yes, that distance is shorter, but who stops running when they get to the sidelines? Similarly, who runs all the way to the net from the baseline? I'd say that you are likely to cover a longer distance at baseline than baseline to net. Also, you are likely to run back and forth at the baseline, whereas you will usually only run to the net or back once or twice during a point. To sum it all up, I'd say sideways speed is easily more important for baseliners, slightly more important for all-courters, and even if not less important for S&Vers than netward movement.

[dave333]

Sideways is more useful, especially if you are a baseliner.

[ChocolatePie]

Side-stepping, Cross-stepping

[The Dolphin]

interestingly, if you watch nadal he turns his whole body sideways and sprints for the ball when he's at the baseline. so he only moves vertically.

[Rickson]

Your lateral movement has to better because dropshots are rare compared to crosscourt so fast forward movement won't be utilized as often.

[Bodacious DVT]

interestingly, if you watch nadal he turns his whole body sideways and sprints for the ball when he's at the baseline. so he only moves vertically.

not exactly.

when in a dead run for a ball, you shouldnt be facing the net.
lateral movement comes into play when recovering from a shot and making adjustment steps. watch any pro's footwork in between shots and you will be amazed at the amount of small adjustment steps made.

[The Dolphin]

not exactly.

when in a dead run for a ball, you shouldnt be facing the net.
lateral movement comes into play when recovering from a shot and making adjustment steps. watch any pro's footwork in between shots and you will be amazed at the amount of small adjustment steps made.

no, you misunderstand me, unless the ball's a foot or two away he will turn his body sideways and run for it, and kind of jumps into his stance.

[Tim Tennis]

interestingly, if you watch nadal he turns his whole body sideways and sprints for the ball when he's at the baseline. so he only moves vertically.

I agree. When you really have to move to get to the ball it is always a turn to the right or left then straight ahead/forward sprint.

The track drill "bounding" is a great to increase your speed off the mark. Basically you see how much ground you can cover with each stride. You can also vary it with trying to see how much ground you can cover with quicker but smaller strides. Then there is "high stepping" which is basically seeing how high you can lift your knees. You can also run powering off you calf muscles. Do a search on sprinting drills and you can get a lot of great ideas. Just getting to the ball 1/2 a step sooner can make so much difference in your game.

Best regards,

Ed
Tennis Geometrics