Exercises for explosive movement?

Can't think of a name · 12-07-2012, 10:21 PM

Anyone know any good exercises/drills to improve the explosiveness of those first few steps after the split step? Its not really like sprinting where you have to maintain a high speed for a duration.. but more like how that sprinter gets up to speed as quickly as possible. Suggestions?

TheCheese · 12-07-2012, 10:34 PM

Look into plyometrics.

http://www.sport-fitness-advisor.com...exercises.html

http://www.sport-fitness-advisor.com...ic-drills.html

Can't think of a name · 12-07-2012, 10:49 PM

Quote:

Originally Posted by TheCheese

Look into plyometrics.

http://www.sport-fitness-advisor.com...exercises.html

http://www.sport-fitness-advisor.com...ic-drills.html

Awesome, thanks. There's almost too many exercises there to choose from hah

SystemicAnomaly · 12-08-2012, 12:25 AM

Note: You might try the Health & Fitness forum for more on this subject.

How old are you? If you are in your early/mid teens, you do not want to overdo the plyometrics. I have heard this from several expert sources on the subject. Skipping/jumping rope a lot is fine tho'. It is considered a low-level plyometric exercise that can provide superb benefits for tennis footwork and conditioning.

The primary reason that elite sprinters move so fast in a short time is that they have a high % of fast-twitch muscles in their legs. For the most part, it is something that you are born with. OTOH, marathon runners have a high % of slow-twitch (endurance) muscles. The best you can do it to work with what you've got. Plyometric exercises primarily works the fast-twitch muscle fibers.

Another way that sprinters get a very quick start is by being off-balance for their first few steps -- the are actually "falling" for their initial steps. You can do the same with your tennis footwork. Drop steps, gravity steps, and mogul moves are some of these off-balance footwork patterns.

Another way to get your self a bit off-balance for a quicker start is to modify your split-step timing slightly. If you land your split-step as your opponent makes contact, you will need to land on the balls of both feet. However, if you are just a split-second later with your split-step, you are more likely to land on one foot. This can possibly result in a slightly quicker start. Make certain, however, that you do not execute the split-step too late -- it can cost you precious time getting too the ball.

junbumkim · 12-08-2012, 02:07 AM

Short sprints, plyometric exercises, squats, kangaroom jumps, etc.
When you sprint or do suicides, try to time yourself and focus on that first step.

People are born with different proprotions of fast and slow twitch muscles, but you can definitely improve with exercise and training.

dominikk1985 · 12-08-2012, 04:03 AM

sled pulling is also a good exercise for that.
http://www.youtube.com/watch?v=PyImGUSeV40 (but don't do 100m

)

Can't think of a name · 12-08-2012, 01:28 PM

thanks for the info

Murrayalmagrofan · 12-08-2012, 01:41 PM

Great info. Thanks!

LeeD · 12-08-2012, 01:42 PM

Not sure about pulling weights.
For sure, I"ve seen some top 5.0's start their stopwatch at center baseline, move to right baseline, back to center baseline, then up to center service line, and back to center baseline and stop the watch.
Split step at every stop, racket in hand to simulate tennis.
Quickness might be inherited, but you can greatly improve your footwork for starting and getting there and back.

WildVolley · 12-08-2012, 03:05 PM

Sprinting will help, but as you've correctly noted, you don't need to go very far to get the benefits for tennis. Just go from a slip-step into a full out sprint for 10 yards. I'd advise practicing this going in different directions.

Jez Green had Murray lifting weights, throwing medicine balls combined with footwork, and even running 100 meter intervals for speed endurance. Some of this training is available on the tube.

boramiNYC · 12-08-2012, 04:01 PM

posturally speaking, you wanna be able to tilt your pelvis backward and lean the upperbody forward when accelerating forward. this is good for shuffling sideway as well. to get good at this the pelvis should be able to move well so stretch pelvis a lot. good pelvis control=good balance=move fast.

LeeD · 12-09-2012, 09:57 AM

In other words, do you start drills facing the net, but moving mostly sideways along the baseline. You want to simulute tennis related movements, not track movements.

Nellie · 12-10-2012, 08:09 AM

I find that dot drills:

http://www.youtube.com/watch?v=j_yQ5bj0pyo

are easy and provide tennis specific improvements.

Dimcorner · 12-11-2012, 11:49 AM

This is something similar to what I used to do and I'm pretty quick around the court.

Note... these exercises REALLY burned!

http://www.youtube.com/watch?v=dnnUGFtoP5Q

Kam2010 · 12-11-2012, 12:12 PM

Watched the last video and does it actually help?

I just think reactions/explosiveness comes naturally like reflexes..

The quicker your aware of the situation or whatever quicker your body will adapt and move to it//
But I don't know to be honest..

sansaephanh · 12-11-2012, 12:46 PM

Quote:

Originally Posted by Kam2010

Watched the last video and does it actually help?

I just think reactions/explosiveness comes naturally like reflexes..

The quicker your aware of the situation or whatever quicker your body will adapt and move to it//
But I don't know to be honest..

You obviously havent seen me play

LeeD · 12-11-2012, 12:55 PM

Workouts need a specific purpose.
Short shuttle runs, usually around 4 yards, tapping the goal line with your feet, holding a tennis racket, start out facing NEITHER goal line.
You don't need quick feet. You need quick MOVEMENT to the side and back.

boramiNYC · 12-11-2012, 07:25 PM

Quote:

Originally Posted by LeeD

In other words, do you start drills facing the net, but moving mostly sideways along the baseline. You want to simulute tennis related movements, not track movements.

tennis specific movement would be move fast, swing, recover, move fast again to next random position, swing, etc. the pelvis balance should be different between swinging and moving quickly (accelerate or deccelerate). this is not track stuff but basic coordination stuff. highly coordinated player will do this without knowing. by increasing the range of motion of pelvis and control of its balance anyone can improve coordination. but be warned stretching muscles around pelvis is an art on its own. not easy but I'm just saying that is the proper way to really improve quickness.

TheCheese · 12-12-2012, 01:56 AM

If you're focusing on being in position for more balls, there are some non-physical things that can make you seem a lot quicker as well.

Stuff like court positioning, playing the right shot to give yourself time to get in position, anticipation, noticing shot patterns, etc.

Maui19 · 12-12-2012, 04:07 AM

Quote:

Originally Posted by Dimcorner

This is something similar to what I used to do and I'm pretty quick around the court.

Note... these exercises REALLY burned!

http://www.youtube.com/watch?v=dnnUGFtoP5Q

Wow those are awesome exercises.

12-07-2012, 10:21 PM	#1
Can't think of a name Rookie Join Date: Aug 2009 Location: Florida Posts: 224	Exercises for explosive movement? Anyone know any good exercises/drills to improve the explosiveness of those first few steps after the split step? Its not really like sprinting where you have to maintain a high speed for a duration.. but more like how that sprinter gets up to speed as quickly as possible. Suggestions?

12-08-2012, 12:25 AM	#4
SystemicAnomaly Legend Join Date: Feb 2006 Location: Stuck in the Matrix somewhere in Santa Clara CA Posts: 7,778	Note: You might try the Health & Fitness forum for more on this subject. How old are you? If you are in your early/mid teens, you do not want to overdo the plyometrics. I have heard this from several expert sources on the subject. Skipping/jumping rope a lot is fine tho'. It is considered a low-level plyometric exercise that can provide superb benefits for tennis footwork and conditioning. The primary reason that elite sprinters move so fast in a short time is that they have a high % of fast-twitch muscles in their legs. For the most part, it is something that you are born with. OTOH, marathon runners have a high % of slow-twitch (endurance) muscles. The best you can do it to work with what you've got. Plyometric exercises primarily works the fast-twitch muscle fibers. Another way that sprinters get a very quick start is by being off-balance for their first few steps -- the are actually "falling" for their initial steps. You can do the same with your tennis footwork. Drop steps, gravity steps, and mogul moves are some of these off-balance footwork patterns. Another way to get your self a bit off-balance for a quicker start is to modify your split-step timing slightly. If you land your split-step as your opponent makes contact, you will need to land on the balls of both feet. However, if you are just a split-second later with your split-step, you are more likely to land on one foot. This can possibly result in a slightly quicker start. Make certain, however, that you do not execute the split-step too late -- it can cost you precious time getting too the ball. __________________ . Every tool is a weapon -- if you hold it right. (~Ani DiFranco)

12-08-2012, 04:03 AM	#6
dominikk1985 Hall Of Fame Join Date: Feb 2011 Posts: 2,869	sled pulling is also a good exercise for that. http://www.youtube.com/watch?v=PyImGUSeV40 (but don't do 100m)

12-08-2012, 01:41 PM	#8
Murrayalmagrofan Rookie Join Date: Feb 2012 Location: Virginia Posts: 398	Great info. Thanks! __________________ 4.5 NTRP 4 matched Tecnifibre TFight 325 TPs

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