What's the best off-court exercise to increase movement-explosiveness?

Discussion in 'Tennis Tips/Instruction' started by DeShaun, Feb 11, 2012.

  1. DeShaun

    DeShaun Banned

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    Hop-squats? Lunges? What?
     
  2. junbumkim

    junbumkim Professional

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    Probably kangaroo jumps, squats and lunges, but you have to practice the first step by doing 20~30 yards dash.

    But to move well, you really need a well-balanced body, especially core.
     
  3. Limpinhitter

    Limpinhitter Legend

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    Walking lunges and short (ie: 20 yard) windsprints straight ahead, cross stepping and carioca stepping.
     
  4. DeShaun

    DeShaun Banned

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    Yeah, I've taken lately to doing medicine ball twists and believe it's been helping. In fact, my main hitting partner commented last week on how well grounded in my stance he had observed me to have been during one of our recent hitting sessions.

    I'll have to incorporate 20~30 yard dashes because I heard in addition to you that there was apparently some famous cricketer known for finishing his practices by doing literally dozens of 100-meter dashes.
     
  5. tennis_balla

    tennis_balla Hall of Fame

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    Punch a police officer then run for your life. You got all the training you need. Stamina, quick changes in direction, pressure management and other footwork required to get away. When you get caught they'll provide you a place to rest (jail cell) and feed you and once released you can continue with round 2.
     
  6. maggmaster

    maggmaster Hall of Fame

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    Are you channeling r2? I actually laughed out loud, thanks for that.
     
  7. 5263

    5263 G.O.A.T.

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    Interesting approach, lol.
     
  8. OTMPut

    OTMPut Hall of Fame

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    do cricketers move?
     
  9. Torres

    Torres Banned

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    Lunges are definitely good. Salzenstein recently did a video on improving explosiveness.
     
  10. junbumkim

    junbumkim Professional

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    That's good. You actually need to work on the vertical muscle for stabilization or stability. Rotational exercises like medicine balls are to improve performance, but you need to work on the vertical muscle for stability, like straight ab exercises.
     
  11. charliefedererer

    charliefedererer Legend

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    Agility drills are usually done on court - but don't have to be on court.
    USTA agility drills: http://assets.usta.com/assets/1/USTA_Import/USTA/dps/doc_437_269.pdf


    The lateral alley drill is great for developing balance while running.

    The horizontal, vertical and diagonal repeaters are great to develop starts, stops and recovery that you will use on court. The spider drill puts puts all of
    these together.

    Do them full speed.

    Even time yourself, and try to beat your best times.
     
  12. GuyClinch

    GuyClinch Hall of Fame

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    Some good ideas here - sprinting lunges et al. But I think box jumps are a pretty core exercise nowadays for an athlete trying to get more explosivenss.

    Jumping in general works of course but the box jump minimizes the impact on the athlete. I distinguish explosiveness from agility drills. Though granted there is some crossover. Most rec players would be fine just working on their agility IMHO. But if explosiveness is helpful if you want to keep your game up another notch.
     
  13. SystemicAnomaly

    SystemicAnomaly G.O.A.T.

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    This should really be in the Health & Fitness forum, not here. Will let it go this time, but the forum police will be notified with the next infraction. :twisted:

    Plyometrics is what you are looking for. This includes the box jumps and medicine ball work mentioned above. Jumping rope is also a plyometric exercise that should be of some help in this area.

    If you are in your early or mid teens, jumping rope should be ok but other plyoetric exercises should probably be done in moderation.
    .
     
    Last edited: Feb 13, 2012
  14. fuzz nation

    fuzz nation Legend

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    Maybe consider joining a soccer team.
     
  15. GuyClinch

    GuyClinch Hall of Fame

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    I think simple box jumps are safe for anyone - long as they don't pick a box that is too high..

    This is a decent example of a good one. So many cheaters on youtube.

    http://www.youtube.com/watch?v=VK11KovyaP8

    The reason why this is pretty safe is that impact from coming down is lessoned by the box. Its also fun. Just start off with a very short box.
     

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